Safety Tips for Runners
It is extremely important to know that running marathon (42/21/10 K) is an extremely strenuous physical activity in which you are subjecting your body to a high level of stress. It is therefore advisable that you seek a medical advice and undergo necessary medical tests to rule out any serious medical problem which otherwise may put you to a risk in participating in this activity. On marathon day-
- Get adequate sleep the night before the race. Ensure you sleep very well on Saturday night since the night before a big race, you may not sleep too well.
- The night before race day, have a dinner rich in carbohydrates, but do not overeat!
- Snack light and arrive well before start time to avoid last minute anxiety & chaos.
- Run at your own pace without being influenced by others around you.
- It is essential to warm-up before the race. Exercise at lower pace in the first 5 minutes.
- Cool-down gradually over the last 5 minutes at the end of the race. Do not stop suddenly.
- Consume water or other rehydration fluids at regular intervals, know your ‘sweat rate’ and consume fluid in proportion to it. If you don’t know your sweat rate it would be ideal to drink 200-250 ml of fluids (available at water stations) every 20 minutes.
- Please seek medical assistance immediately if you experience chest discomfort, unusual shortness of breath, nausea or giddiness during the race. DO NOT PROCEED WITH THE RACE. Your health is of paramount importance.
- Do not experiment with anything new- be it your running pattern, goals, shoes, clothes, food or energy drinks on the day of the race.
- Remember to write down your emergency contact number and any significant medical history at the back of the running bib.
- Carry fully charged mobile phones.