Medical information

People over the age of 35 and runners with a history of cardiovascular or lung disease and other risk groups are recommended to undergo regular medical check-ups. Those over 60 years of age are strongly advised to undergo such an examination. The PAR-Q questionnaire (Physical Activity Readiness Questionaire) helps you to find out whether you should consult a doctor before starting any sporting activity. If you answer "yes" to any of the questions, a sports medical examination is strongly recommended.

• If you feel ill and feverish in the last few days before the run, you should refrain from taking part.
• Do not take any medication without a doctor's prescription. Consult your doctor or pharmacist about the use of medication during exercise!
• Wear only one layer of a functional bodysuit, even at temperatures below 10°C
• Take it easy for the first 20 - 30 minutes of your race
• Drink regularly
• Respect your limits and pay attention to your body's signals
• If you don't feel well during the run (stitching in the chest, severe shortness of breath, dizziness, exhaustion, severe pain, etc.), you should interrupt the run and report to the nearest first aid post.
• Don't run for the sake of your best performance, but for the joy of your performance!

Our race doctor, Dr Konrad Birrer, names four main causes that lead to exhaustion:

• clothing that is too warm
• poor race organisation and pace
• unsuitable catering
• overestimating your own performance

Clothing
He recommends running with a layer of functional clothing even at temperatures below 10° Celsius. You don't need a jacket, a second layer of clothing or long trousers at these temperatures. It is even an advantage if you start the race slightly chilled. To keep warm if it is very cold, take an old pair of trainers and a jumper with you, which you can throw into the clothing collection before the start. Keep moving.

Medication
Recreational athletes who take painkillers often soothe their conscience by claiming that they are not on the doping list. However, one thing is often overlooked: Pain is a natural signalling mechanism of the body, which in principle has the purpose of preventing tissue damage and thus long-term problems. It would be better to take these alarm signals seriously and listen to them instead of switching them off with medication. Pain tells us that we have overloaded ourselves. Sport produces a natural painkiller, adrenaline. If this is no longer sufficient, you should generally not do any sport or adjust the level of exertion.

In a competition, the body has to perform at its best anyway. If it is slowed down by intolerance reactions due to medication, you may have solved one problem, but you have simply swapped it for another. The overreactions often occur together with allergy symptoms - in such a situation, a doctor called for help could, in the worst case, make a completely wrong diagnosis.

Therefore: Do not take any medication without a doctor's prescription. Talk to your doctor or pharmacist about the use of medication during exercise!

(Source: www.zfps.ch/materialien/schmerzmittel-und-sport-die-risiken/)

Running speed
Don't start the race too quickly. The first few kilometres can be used to run in. If you start too quickly due to over-motivation, you will suffer bitterly during the marathon or half marathon. If there is water, snow or ice on the ground, or if there are uneven patches and obstacles, shorten your stride slightly to avoid accidents.

Fluid intake
Regularly drinking isotonic drinks of up to 1 litre per hour is recommended, even in cooler temperatures. However, this rule of thumb should be adjusted depending on the outside temperature and your tendency to sweat.

Feeling unwell
If you do not feel well during the run (stitching in the chest, severe shortness of breath, dizziness, exhaustion, severe pain, etc.), you should interrupt the run and report to the nearest first aid post.

Rising temperatures / heat
As the heat and humidity increase, so does the risk of heat-related medical problems. Respect your limits. Heat and humidity increase the physical challenge of running, and you may experience health problems if you go beyond what your body can handle. Don't try to achieve a personal best on a warm, humid day, especially if you're not used to such conditions.

Recognise the signs of heat-related problems. If you feel weak, dizzy or disorientated, or your skin is clammy and unusually hot or cold, slow down or stop running. If symptoms persist, sit down or lie down in the shade and seek medical attention.

Protect yourself from the sun. Wear a hat and sunglasses to protect your head, face and eyes from the sun's rays. Use sunscreen for uncovered skin, even on cloudy days.

Finish line
You've made it! Congratulations! Put on dry and, if necessary, warm clothes quickly after crossing the finish line. Arrange an easy-to-find meeting point with someone where you can get your spare clothes. You can also leave a bag with fresh clothes in the cloakroom.

THANK YOU
Dr Birrer and his team of doctors and paramedics will be happy if you follow these measures and do not require medical assistance.