STAY SAFE! TIPS FOR HOT WEATHER
As the weather this weekend is expected to be significantly warmer than expected, please remember that physical activity during hot weather comes with increased health risks; chronic injuries may worsen, recent illnesses may resurface, or, if you drink insufficient water and your body starts to dehydrate, your body could start to overheat. That’s why you should make sure that your run stays healthy and safe.
- Choose suitable clothing. On the day of the marathon, we suggest you wear airy, light-coloured running clothes, as thin and loose as possible, to allow your body to breathe. It is better to wear synthetic sports clothing rather than cotton.
- Don’t overestimate your abilities. Don’t feel bad about dividing your most ambitious goal by two. Begin your run slowly, monitoring your pulse and watching how you feel. Don’t be afraid of walking. Stop running at the first sign of feeling ill.
- Drink water. From Friday you should start drinking water regularly. During the run, have a drink at each water point and refresh yourself at water spray points.
- Get a good night’s sleep. Those who plan on attending Museum Night are invited to go home at a reasonable time to get enough sleep before the race, and don’t drink alcohol!
- Wear a hat. If the sun is hot, don’t be afraid of wearing a thin, light-coloured, breathable hat with a bill (a baseball cap) to avoid the sun.
- Use sunscreen. We recommend that you use sunscreen because the spring sun is powerful and could burn you.
- Marathon morning test. If, on Sunday morning, you have any of the following symptoms: feel ill, haven’t slept, fatigue, high temperature, cold symptoms (fever, runny nose, headache, cough, sore throat), pain or discomfort in the chest area, nausea or diarrhea, stomach ache - don’t be afraid of cancelling your race. There will be a marathon next year!
FILL IN YOUR MEDICAL DETAILS ON THE BACK OF YOUR RACE NUMBER!
All participants must fill in the medical form on the back of their race number. The information on the from will make things significantly easier for first aiders if you need help on the course.