Exercising in a healthy way
We advise everyone not to engage in strenuous exercise for which they are not physically prepared. Make sensible choices regarding the distance you want to cover and/or the pace you want to set for your body.
If you want to engage in performance-oriented, high-intensity sports, it is best to have an annual check-up by a (sports) doctor. It is not compulsory to submit medical certificates.
It is up to the athlete to decide how to deal with the information they receive during a medical check-up.
The organiser bears no responsibility in this regard.
We’d like to share a few last tips & tricks with you:
Prepare well
The final days before the event are crucial! Make sure you get enough sleep and eat healthily so your body is in top shape for the challenge ahead. A well‑prepared body also means more enjoyment on race day!
The importance of a good warm‑up
To prevent injuries, it’s essential to do a proper warm‑up before the start.
Stay well hydrated
Hydration also plays a key role in keeping your body in good condition. Drink enough before and during your race. Adequate fluid intake is very important when exercising. However, limit your caffeine intake to the recommended amount to avoid overstimulation.
Don’t forget the cool‑down
After running, a cool‑down is strongly recommended. It’s important to allow your heart rate to gradually return to normal after intense exercise. Slowly reduce the intensity of your movements step by step.
Listen to your body
Don’t feel quite fit beforehand or do you have a fever? Then it’s better not to start. Exercising with a fever is harmful to your health. During the race, don’t get carried away by the crowd and stick to the pace you trained for. If at any point you feel something isn’t right, slow down, or stop and ask for help if needed.
ENJOY IT!
This is an achievement you’ve worked towards for a long time. Don’t forget to enjoy the course and soak up the energy from the many supporters cheering you on along the way!