Medical and Training advice
In order to enjoy the unique experience of participating in one of the races of our running Event and to avoid putting yourself in danger, you have to be healthy and in a good physical condition on the day of the race.
The Organizing Committee encourages your participation and will be more than happy to have a large-scale participation. Everyone have the right to participate in the run of their choice but we are morally obliged to draw the attention of all participants and especially of those who are not sufficiently prepared that before the run they must visit their doctor for a medical check-up and for a discussion of any medical issues. All participants and especially those over 35 years old must attend a cardiology test. In any case, the participation responsibility lies exclusively on the runner.
Loss of senses
In case you are having a serious medical issue which can cause you a loss of senses, for example diabetes, please inform the Organizing Committee and note the details of your medical condition as well as your medication at the back of your participation number.
Healthy for participation
Running is a beneficial form of exercise especially for the good function of the human heart. Nevertheless, in some cases serious health issues have been occurred even fatal situations where the athletes-participators suffered from a heart condition without been aware of it. The condition could have been identified if they have attended the appropriate medical check-up. A simple fitness test it is not enough. If there is a history of heart diseases in your family, a sudden death, high cholesterol or high blood pressure, and even more if you have or have experienced symptoms such as chest pain, discomfort, breath taking, many and fast pulses, then, we strictly advise you to visit your doctor before participating in any race or our Event.
Your training must be increased gradually so as not to suffer from muscle pain and overwork. Schedule the days in which your training is going to be more or less intense as well as your resting time so as your body gets stronger effectively. In order to reduce the danger of injury, try to have variety in your training such as, running on different quality surfaces and different tempo and speed as well as not wearing the same shoes always. Always be careful of the cars on the street and wear clothes that will make you visible during the periods of day with less light or during the night.
If you fell ill
If you suffer from flue or a cold, please, pause your training until you become completely healthy. Thereafter, start your training program by increasing its’ frequency and intensity gradually. Do not try to recover immediately the lost training because it is possible to injure yourself or to get sick again. If you had a flue that lasted for a month or more, please reconsider your participation in this run.
Fluids lost in the form of sweat must regain, otherwise our body dehydrates and its’ performance decreases. Alcoholic drinks, tea and coffee dehydrate our body. It is advised to consume many non-alcoholic drinks, especially if the weather is warm. Drink enough liquids so as, your urine to have a light yellow color. Consume plenty of liquids after your training. Practice in such a way that it is possible to drink liquids during your training. The last two days before the race, drink a lot of liquids and avoid alcohol. Do not drink too many liquids right before, during and right after your race because it can cause hyponatremia.
Liquids consumption in the day of your race
Begin your race very well hydrated. Up to half an hour before your race you can drink 250ml of water or isotonic drink. Please do not use bottle water for other uses than to soothe your thirst, for example to wet your head or your body.
Safely consumption of liquids
If you do not drink enough liquids, there may be caused various problems and therefore it is necessary to regain the fluids that are lost through sweat. Drinking too many liquids may cause hyponatremia and in some cases even very serious health issues. Drink liquids when you feel that you need to, before, during and after the race but nevertheless, not in large quantities and not in one gulp. The needs of every athlete are unique according to how much sweat their body produce, the speed he/she develops and the climatic conditions on the day of the race. There will be enough refreshment stations. However, this doesn’t mean that you have to drink water in every station, it is enough if you just drink big sips regularly. If you need isotonic drink instead of water, it will be provided at the predefined stations. After your finishing do not drink large quantity of water. You can hydrate in the next 24-28 hours gradually. Eat something salty and take care of drinking liquids on a regular basis.
Eat whatever you like! Big doses of extra vitamins and trace elements like ferrum are not necessary and they do not offer any advantage. If you are following a balanced and rich diet, extra vitamin C in small quantities is very important especially if it stems from fresh fruits and vegetables. If you are eating enough hydrocarbon, your training helps to maintain in high rate the glycogen of your muscles. Do not change your regular diet abruptly but keep in mind, the week before your race, to consume food high in hydrocarbon like pasta, rice, bread, cereals and in general sweet food. Especially the three last days before your race, it is advised to reduce your training, fact which helps to increase the glycogen in your muscles.
If you do not feel well, do not run.
if you are not feeling well, do not run even if the race is for a charity cause. Most of the medical incidents happen to participants who even though they are not feeling well, they participate because they do not want to miss the athletic event. If you are feeling feverish, if you are vomiting, if you are having diarrhea or a chest pain please do not participate. You will have the opportunity to participate in more running events in the future, please do not take the risk.
On the day of the race
Please, wear suitable for the weather clothes. On a cold and rainy day, you might get cold if you run slow or if you are walking. A hat and a pair of gloves will help you reduce the loss of warmth and it’s easy to carry them along. if the weather is warm, wear light clothes and start your running in a slow pace, always try to run in the shade. Wear running shoes that you have already use so as to avoid any feet pain or blisters.
At the finish line
When you cross the finish line, do not stand still because you will get cold. Keep walking, especially if you are feeling dizzy, and drink adequate liquids in order to regain the lost-ones during the race. Pick up your dry clothes from the storage service and change as soon as possible. Thereafter, drink something slowly and eat something, again with slow pace. Do not drink excessively.
There are doctors throughout the race course. In case that you want to abandon the race please head over to the nearest station.
We wish you good luck and a nice run!