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THE DAY BEFORE THE RACE

01. PICK UP RUNNER PACKAGE.

01. PICK UP RUNNER PACKAGE.

Pick up your runner’s package and participant bib the day before at the designated packet pick-up location.

02. INCREASE CARB INTAKE.

02. INCREASE CARB INTAKE.

Make sure to increase your carbohydrate intake and to not experiment with new foods your body is not accustomed to eating.

03. STAY HYDRATE.

03. STAY HYDRATE.

Two liters of water should be perfect.

04. READ INSTRUCTIONS.

04. READ INSTRUCTIONS.

Carefully read the instructions included in your runner’s package.

05. PREPARE BEFORE GOING TO BED.

05. PREPARE BEFORE GOING TO BED.

Leave everything ready for the next morning: lay out your clothes, and have your number and chip ready.

06. INCREASE CARB INTAKE.

06. INCREASE CARB INTAKE.

Remember to relax and sleep well the night before the race!

07. DO NOT WEAR NEW SHOES.

07. DO NOT WEAR NEW SHOES.

Do not wear new clothes on the day of the race. Most importantly, DO NOT wear new running shoes, this can cause blisters.

THE DAY OF THE RACE

08/09. HAVE A LIGHT BREAKFAST./USE THE RESTROOM.

08/09. HAVE A LIGHT BREAKFAST./USE THE RESTROOM.

Eat a light breakfast (coffee, bread, bowl of fruit, cereal). Dairy products are strongly discouraged. Make sure to use the restroom before you leave your house!

10. ARRIVE EARLY.

10. ARRIVE EARLY.

We highly recommend arriving at least an hour before the start of the race. This gives you plenty of time to park your car, find the dressing rooms, use the restroom again, and finish your warm up.

11. DON'T LEAVE VALUABLES

11. DON'T LEAVE VALUABLES

Do not leave anything of value in the dressing rooms!

12. FOLLOW COMMITTEE INDICATIONS.

12. FOLLOW COMMITTEE INDICATIONS.

It’s very important to allow time for your warm up. Try to start your warm up at least 15 minutes before the sound of the starting gun. The best warm up is a slow jog, but if you are unable to do that make sure to make rotational movements of all your major joints: ankles, knees, hips, shoulders, arms, and neck.

After your warm up make your way over to your corresponding start block.

13. WARM UP.

13. WARM UP.

It is very important to make a warm up before the start at least 15 minutes before the starting gun to prepare your body for the competition. The best way to do it is jogging, if you can not jog make rotational movements of all major joints of the body: ankles, knees, hips, shoulders, arms and neck.

14. ENTER START BLOCK.

14. ENTER START BLOCK.

Enter your corresponding start block.

15. START OFF SLOW.

15. START OFF SLOW.

It is always better to start slow and increase the speed gradually to “close” with more energy.
Try to drink water or sports drink at all aid stations on the route, although you don´t feel thirsty.
16. HYDRATE DURING THE RACE.

16. HYDRATE DURING THE RACE.

Try to drink water or sports drink at all aid stations on the route, although you don´t feel thirsty.

17. KEEP WALKING.

17. KEEP WALKING.

Keep walking and do not stop immediately after crossing the finish line, it is important for your body to get cool and gradually recover your heart rate. Wait for your family and friends out of the recovery area.

18. WAIT AT THE RECOVERY AREA.

18. WAIT AT THE RECOVERY AREA.

Wait for your family and friends out of the recovery area.

19. ALWAYS FINISH.

19. ALWAYS FINISH.

If this is your first race, focus on finishing well and happy … forget the time, there will be other chances to improve your marks.

20. THE MOST IMPORTANT THING.

20. THE MOST IMPORTANT THING.

ENJOY THE EXPERIENCE!