In hot conditions, these simple steps can make a big difference over the course of a race. Use each stop as an opportunity to cool down and refuel. Use this checklist to help you feel best prepared for the next section of the race.

Two years ago, I became a guide runner, and since then I’ve had the privilege of supporting athletes with visual impairments and disabilities across all kinds of races. It’s become one of the most meaningful parts of what I do.

Thoughts and feelings following the South Downs Way 100 Miler