Berlin Marathon 2025: Heat, Crowds, and a Personal Best
- Dr Jess Klain
- Sep 28
- 4 min read
The Berlin Marathon is iconic - multiple world records have been set on the flat and fast course, over 55,000 runners start the race, and the crowds are lively with dozens of live bands playing encouraging music. Plus, about 200m before the finish line, runners get the amazing experience of running under the Brandenburg Gate. Last weekend I had the privilege of running this race, my 5th marathon and 4th World Major Marathon. I am thrilled, and relieved to share that it was a huge success: I crossed the finish line in 3:18:36, a personal record - 8 minutes faster than my Chicago 2019 time and 30 minutes faster than my last marathon in 2023 in Boston. (Plus, no puking or crying at the end of the race!) This PR works out to an average pace of 7:34 per mile, a very solid effort, but I know from training that I had the fitness to run even faster. Unfortunately, race day brought some curveballs that made the day a lot harder than expected.
When the Weather Doesn’t Cooperate
The Berlin Marathon is always held at the end of September, which usually coincides with perfect marathon conditions - crisp and cool temperatures, around 50 to 55°F. This year was definitely not that. Instead, it was unseasonably hot with the thermometer reaching 81°F on race day. I knew in the early miles that I had to adjust expectations and focus on smart pacing, hydration, and survival. There are many ways to calculate pace adustments for the heat but a simple rule of thumb is to decrease your pace 0.1% - 0.15% per °F over 60°F.
For example: Running an 8min/mile pace in 80°F should slow you down about 3% to a 8:15min/mile pace. You can get even more specific by adding in dew point values; check out these handy charts to dial in your pacing strategies in the heat.
Since I am not a human calculator, I adjusted my pace during the race based on my heart rate. The first half of the race I worked to keep my HR below 145bpm and eventually let it move into the 160s and 170s the last few miles. I also made it a point to eat most of my calories during the first 10 miles because I knew I would have a hard time digesting calories later in the race.
A Marathon That Never Thinned Out
One of the unique things about Berlin is the sheer number of runners. In past majors I’ve done (NYC, Chicago, Boston), the field usually spreads out after the first 5 to 8 miles. Not in Berlin. From start to finish, I felt like I was in a constant pack, weaving and using my pointy elbows to get some space. Because of this, I never felt like I could get in the groove and lost some time in my goal for my best marathon race. Also, nearly 65% of the runners in this years race were men. My view was constantly blocked by people almost a foot taller than me!
Water Stations = Battle Zones
Combine heat + thousands of thirsty runners + narrow aid stations and you get complete chaos. Every stop felt like a mini war zone, fighting through bodies and water cups just to grab a sip. And sometimes grabbing the wrong thing (I do NOT recommend the Maurten 160 drink!). I’ve never had to be so aggressive just to hydrate, it truly felt like survival mode.
My Lifeline: The Support Crew
One of the highlights of the day was my incredible support crew: my husband and two friends, biking around the city to meet me at five different spots. They handed me Tailwind, Snickers, and encouragement when I needed it most. I carried a few packs of Jelly Belly Sport Beans, but the extra calories from my crew were lifesavers. Honestly, I couldn’t have pulled off the PR without them.
What I Loved About The Berlin Marathon
The start line was truly electric. It was by far the best energy and environment I have experienced in a race. There were huge big screens every where which allowed us to watch and cheer for both the professional run and wheelchair race start. The fire guns, music, and everyone cheering and clapping to the music was a perfect start to the race.
The Aftermath
Fast forward a week: I’m still in recovery mode. I just returned to walking stairs like a normal human, and so far have managed two short recovery runs totaling four miles. The jury is still out on whether I’ll lose one or two toenails - the classic marathon souvenir.
What’s Next
No races are on my immediate horizon, and that’s intentional. With running season behind me, I’m excited to gear up for ski season. That means shifting my focus toward strength training, especially to build resilience and power for the champagne powder of the Coloado Rockies.
And for my patients and community: I’m officially back in the office on October 2nd at a new location! Find Physio Yoga and Wellness at 110 Yuma St, Denver 80223. Whether you’re recovering from your own race, building strength for the winter, or addressing nagging injuries, now’s a great time to book an appointment. Let’s get you moving, healing, and thriving - on the roads, the slopes, or wherever your goals take you.
Dr Jessica Klain PT, DPT, COMT, CSCS, OCS, CNPT
Board Certified Orthopedic Clinical Specialist (OCS)
Certified Strength and Conditioning Specialist (CSCS)
Certified Orthopedic Manual Therapist (COMT)
Certified Nutritional Physical Therapist (CNPT)
Certified Vestibular Specialist
Certified Concussion Specialist
Trigger Point Dry Needling Certified, L1&2
Certified Yoga Teacher
University of Florida, Doctorate in Physical Therapy (2009)
The Ohio State University, Bachelor of Science in Biology (2006)
Call/text: 720-295-0060
Physio, Yoga & Wellness is located in Denver, Colorado. We're helping active people in Denver (and beyond!) recover from injury, reduce pain, and optimize health. Book an appointment here.
Thanks for sharing all these details, Jess! What an amazing race! And what an amazing human! I’m thrilled to be able to follow this and cheer from you all the way from the US and excited to see you next week. And again big things for all your support in my own training and my own hiccups with my body and you’re fantastic. PT has gotten me through so much. Thanks again Jess. Great job.