Health & Safety

Pre-Race & Training Tips

• Eat well throughout the entire day before race day. Low fiber and carbohydrates are recommended to prevent fatigue and cramps.
• You may even like to use liquid meal supplements that will leave you with an empty stomach to race.
• Keep yourself hydrated by drinking lots of water or electrolyte drinks.
• Do not attempt to change your sleeping pattern. Stay within your comfort zone and adjust your training plans accordingly.
• Get there early and do some light stretching and warm up before the race
• Start at a pace you can keep. It’s better to hold back and finish stronger than struggle later.
• If you feel any discomfort 10 – 20 minutes into the race, walk for a few minutes and take deep breaths until you feel ready to continue running.
• It is advisable that you drink water and isotonic drinks to replenish your blood sugar and electrolytes.
• Don’t be afraid to stop, walk or drink. Many finish the race by doing all three. If you have to walk, keep to the left and do not obstruct other runners.
• If overtaking, please call out politely, “overtaking on your right”.
• If you feel unwell at any stage, go to the medical points or approach the Course Officials. Remember, SAFETY FIRST! No one knows how you feel better than yourself.
• Savor the moment and cross the line with a winning smile.
• Finish in your specific lane.
• Don’t crowd at the finish line as it obstructs other runners about to finish.
• Have a good stretch and cool-down.
• Queue in an orderly manner to collect your well-deserved Finisher Medal and other entitlements.
• Change into dry clothes and slip into your most comfortable footwear.
• Make sure to drink water and eat a light snack.
• It is acceptable to receive a massage but avoid partaking in any activities in which you are exposed to heat for an extended period of time (i.e. taking a hot shower).
• 4 hours after the race, it is recommended that you jog for 20 minutes as this will help stimulate muscle recovery.

If you experience unusual pain or discomfort during or after the race, consult a physician.