1. Listen to Your Body

Pay close attention to how your body feels during the race. Do not ignore symptoms such as dizziness, chest pain, or severe shortness of breath. If you experience any of these, slow down, rest, and seek medical help at the nearest aid station. Your health is the priority.

2. Pacing

Start at a manageable pace and avoid overexertion, especially considering the gradual rise in temperature as the morning progresses. Run at a pace that feels comfortable for you. Should you feel overexerted or experience dizziness, gasping for breath, palpitations, or chest pain, stop immediately and seek help at the nearest medical camp.

3. Hydration

Begin hydrating well before race day and continue throughout the event. Utilize the hydration and electrolyte stations along the route. Follow these guidelines for optimal hydration:

• Sip small amounts of water frequently instead of consuming large quantities at once.
• Include electrolyte drinks to replenish lost salts, especially in hot and humid conditions.
• Avoid stopping at every hydration station to prevent overhydration.
• Rehydrate gradually after the race over 24 hours to avoid complications.

Monitoring your hydration status during training is critical:

• Measure your weight before and after a run while lightly dressed, aiming to maintain or lose no more than 2% of body weight.
• Check your urine color: a light yellow indicates adequate hydration, while overly clear urine suggests overhydration, and dark urine signals dehydration.

Remember, each body is unique. Consult medical professionals for personalized advice during training, the race, and recovery.

4. Cooling Strategies

• Use water stations to splash water on your face and body.
• Utilize wet sponges or misting stations to cool down.
• Wear a damp neck scarf or headband for additional cooling.
• If overheated, slow your pace or take short walking breaks to prevent heat-related issues.

5. Race Course Awareness

Familiarize yourself with the racecourse beforehand. Know the locations of medical aid stations, hydration points, and challenging sections like uphill segments. Being aware of the course layout will help you manage your effort and ensure safety throughout the race.