Exercising in a healthy way

Exercise is and will always be good for your health, and is better for your body than not exercising at all. The risk of chronic conditions is reduced thanks to exercising more and participating in sports, among other things. However, you must remember that taking part in this event places demands on your body. Make sensible choices about the distance you wish to cover and/or the pace you wish to set for yourself. We advise you not to undertake strenuous activities for which you are not physically well prepared.

Anyone wishing to exercise focused on performance and at a high intensity, should have a check-up with a (sports) doctor every few years. It is up to the athlete to decide for themselves how to deal with the information they receive during a medical examination, the organiser bears no responsibility in this regard.

As race day approaches, make sure to keep the following tips in mind:

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!