Medical & Fitness Advisory

Important health and fitness guidelines for safe participation in our events

Medical Readiness: Are You Fit to Run?

(Adapted from the 2020 PAR-Q+ Screening Tool)

Before taking part in the race, it's important to reflect on your current health status by considering the questions below:

Health Screening Questions

Has your physician ever informed you of a heart condition or high blood pressure?
Do you ever feel chest pain during rest, daily tasks, or physical activity?
Have you experienced dizziness, balance loss, or fainting spells in the past year?
Have you been diagnosed with a chronic medical condition other than heart-related issues or hypertension?
Are you on prescribed medication for any long-term medical condition?
Do you have any injury or condition involving your bones, joints, muscles, or tendons that could worsen with physical activity?
Has your doctor ever recommended that you only engage in exercise under medical supervision?

Important Notice

If you answered "Yes" to any of the above, it's essential that you speak to your doctor before beginning your training or participating on race day. Although long-distance running has multiple health benefits, it also poses certain physical demands. By consulting your healthcare provider, you can determine whether you're fit for the event and receive professional guidance on how to train safely.

Your doctor—who understands your medical history, current fitness level, and any underlying health risks—is the best person to assess your readiness for this event. A careful and informed approach will help you enjoy the race while minimizing health risks.

Physical and Mental Preparation for a 10K Race

The 10km distance, while exhilarating, is demanding. New runners may find it tough to maintain stamina throughout the run, while seasoned runners might unintentionally push themselves too hard in pursuit of personal bests. That's why preparing both physically and mentally is crucial. Build up gradually during your training, listen to your body, and pace yourself appropriately for an enjoyable and injury-free experience.

Smart Pre-Race Practices

A. Nutrition & Hydration

Maintain good hydration and consume a balanced diet in the days leading up to the event. Familiarize yourself with the location of water and energy drink stations along the route. Limit or avoid alcohol and caffeine beforehand, as they can lead to dehydration.

B. Know the Conditions

Be aware of race-day weather conditions—monitor temperature, humidity, and air quality. Train in similar environments and adapt your attire accordingly. Adjust your pace and hydration plans if the weather is hot or the air quality is suboptimal.

C. Medical Clearance

Anyone with an existing health concern, especially heart-related issues, should undergo a medical check-up before race day. Medical clearance is strongly recommended if you've had any recent health concerns.

Race Day Guidelines

Pre-Race Warm-up

Start with light jogging and dynamic stretches to ready your muscles and reduce injury risk.

Fill Out Emergency Info

Ensure the emergency section on the back of your bib is complete with allergy details, relevant health conditions, and an emergency contact—preferably someone not running the race.

Rest & Meal Timing

Get proper rest the night before and eat a light, easily digestible meal a few hours before the start.

Clothing & Sun Safety

Wear light, breathable, and sweat-wicking gear. Apply sunscreen and wear a hat or visor to protect yourself from the sun.

Start Slow & Build

Begin at a controlled pace to avoid overheating or exhaustion, especially as temperatures rise through the morning.

Watch the Temperature

Expect cooler early morning weather (~25°C) and warmer conditions (up to 34°C) as the day progresses. Adjust your effort level to suit the heat.

Hydrate Wisely

Hydrate in advance and sip fluids at intervals during the run. Avoid drinking at every station to prevent overhydration. After the race, rehydrate gradually over the next 24 hours. Monitor hydration by checking your urine color and tracking pre- and post-run weight.

Cooling Techniques

Use water from aid stations to splash on your head or body. Utilize misting zones or wet sponges if available. Wearing a wet bandana can help regulate body temperature.

Know Where to Find Help

Familiarize yourself with the locations of medical aid stations and support staff. Seek help immediately if you feel unwell.

Keep Moving After the Finish

Do not come to a complete stop once you finish the race. Continue walking for a few minutes to help normalize circulation and prevent fainting or dizziness.

Every Participant's Responsibility

Consult a Doctor: If you or your family has a history of heart disease, or if you've experienced symptoms like fainting, chest pain, or shortness of breath, you must seek medical advice before participating.

Update Your Bib: Write down your medical info and emergency contact details on your bib.

Stay Informed: Check the weather forecast for race day and prepare accordingly.

Hydration Strategy: Plan how much and how often you will hydrate before, during, and after the race.

Respond to Medical Needs: Don't hesitate to request help or assist fellow runners in distress.

Use the Emergency Line: In case of an emergency, call the race helpline at +91 8105335799

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