Countdown bis zum Marathon

General information

Numerous runners  have to be treated in the medical rescue station because of exhaustion after the marathon or halfmarathon. Dr. med. K. Birrer points out three main reasons causing a severe state of exhaustion:

  • too warm clothing
  • bad pace timing
  • inadequate nutrition during the race


He advises to run with only one layer of a functional runner shirt even at temperatures below 10° Celsius. There is no need to wear a jacket, a second layer or long pants. It is even advantageous to start the race feeling a bit cold, as it improves the running performance. In addition the running pace should be kept low for the first 20-30 minutes. The first few kilometers could be used as a warm up. A (too) high pace at the start may be a problem later in the race. It is recommended to drink isotonic beverages regularly up to 1 liter per hour, although these recommendations have to be adjusted depending on temperatures and personal disposition of sweating. Dr. med. K. Birrer and his team of doctors and samaritans are pleased, when runners are paying attention to these guidelines, so that less runners need medical help.