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HEALTH and SAFETY ADVICE TO RUNNERS
MEDICAL PROBLEMS
Are you fit to compete? Do you have a temperature?
A lot can happen between placing your entry and the event itself. Entrants who are fundraising for charities often feel under pressure to take part even if they are unwell or unfit because of the money they hope to raise.
You should never compete with a fever, as there is a risk of causing myocarditis (inflammation of the heart), which can be fatal or debilitating in the long term. Do not compete if you feel unwell or have just been unwell.
Most medical emergencies occur in people who have been unwell but do not wish to miss the event. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair to you, your family and the event support staff to risk becoming a medical emergency. You are unlikely to perform well and do yourself justice. There are many events but only one 'you'.
If you have a family history of heart disease or sudden death, or you have symptoms of heart disease, i.e. chest pain or discomfort on exertion, sudden shortness of breath or rapid palpitations, see your GP who can arrange for you to have a proper cardiac assessment.
If you are not fit then please withdraw from the event for your own safety.
Training
If you have flu, a feverish cold or a tummy bug, do not train until you have fully recovered. Then start gently and build up gradually. Do not attempt to catch up on lost mileage after illness or injury — this may cause further damage or illness. To reduce injury risk, train on soft surfaces when you can, especially on easy training days. Vary routes; do not always use the same shoes and run on differing cambers, hills, etc. Always face oncoming traffic, especially in the dark.
What if I normally take medication?
Many entrants do have a past history of medical problems or will be taking medications or use inhalers. This information is invaluable to the medical support staff in the unlikely event that you collapse. For example, knowing that you are diabetic or asthmatic can speed the diagnosis and treatment of your problem. Please complete your medical details on the reverse of your event number. Numbers are collected before the race from the Platinum Suite Lobby located on the Concourse (West entrance) at ExCel.
If you do not, it may prolong the time taken to give you the correct treatment. Always check with your GP if you are unsure whether you should event while taking medication.
If you have a medical problem that may lead to you having a blackout, such as fits or diabetes, please put a cross on the front of your number.
Avoid Dehydration:
Fluids lost in sweat must be replaced otherwise your body becomes dehydrated and less efficient. Alcoholic drinks are dehydrating. A pint of beer produces more than a pint of urine; spirits have a worse effect. Take plenty of non-alcoholic drinks, especially before the race, but do NOT drink excessively just before the race
Start off well hydrated - drink 200-300ml of fluid within 10 minutes of the start.
Drink regularly during the event.
Re-hydrate after the event
Watch for warning symptoms:
Slow your pace if you start to feel unwell during the event. Cramps can be an early sign of becoming dehydrated - don't ignore them. The following can be warning symptoms of heat related illness: Cramps, Nausea/vomiting, Diarrhoea, Headache, Palpitations, Exhaustion.
Seek advice early from medical staff if you do not improve. There will be St Johns Paramedics along the course on pedal cycles and a St John Medical Aid Post in the Start Finish Area. If you feel any of the above symptoms, don't carry on, please report to one of the medical staff, or a marshal for help.
Avoid a sprint finish:
Sprinting to the finish line will increase the stress on your heart. Unless you are an elite athlete, then a sprint finish should be avoided.
At the Finish
Do not stand about getting cold. Keep walking, especially if you feel dizzy, and drink to replace lost liquid. Go inside to the Concourse and up to the Post Race Brunch Party as soon as you can, change into warm, dry clothing. Foil blankets will help but will not stop you from becoming cold. Keep on drinking slowly and have something to eat. Some runners feel faint more than half-an-hour after finishing the race, often because they have taken insufficient fluid and/or not eaten anything. Again do not drink excessively.
Finally
Wear appropriate clothes for the weather. Don't be proud. It is winter time. On a cold, wet day you can become very cold if you reduce your running pace or walk. A hat and gloves will prevent heat loss and are easily carried.
Follow the simple advice set out above and you will probably not need any help.
Keep this advice and refer to it nearer to Race day if in any doubt.
Wishing you every Success with your Run.
Andy Relf
Race Director
www.hotelympia10k.com
Race information line: 01242 282000
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