I mentioned yesterday that the mornings have been on the cold side here in Nepal.

Well, as our runners set out on day four of the Capital to Country Multi-Day Ultra, it would be remiss of me not to mention that the days are hot. Very hot in yesterday’s case.

Day three takes place between Bhukundebesi and Mukpatar, and runners enjoy some beautiful scenery. They also have to contend with a distinct lack of shade on the course.

Research has shown that running in extreme heat can have significant effects on your body. You’ll start to sweat in an attempt to cool down. Blood will flow to your skin and your heart will start working harder.

All of this puts huge pressure on your body, meaning that it is key to keep as cool as you can, hydrate regularly, take on those vital electrolytes and salt tablets, and even slow down when you need to.

Knowing and being able to put these plans into action is a vital part of events like Capital to Country. It is why this event and others like it are so much more than a physical challenge. They test your preparation and planning skills as well, with those all-important training runs integral to making sure you have nutrition and hydration tactics ready for the big day.

Our runners all finished yesterday, despite the brutal heat. It was an indication of how hard they’ve worked and how dedicated they’ve been to their own success.

That’s why this sport – and these extreme challenges- are so inspiring.

I’d take my hat off to them all if the sun wasn’t so bright!

Pictures below are by Adrian Howes Photography