RED CROSS TIPS FOR ROAD RACE 2023

BEFORE THE RACE

1. REST WELL THE NIGHT BEFORE
2. EAT A WELL BALANCED MEAL ABOUT 90 MINUTES BEFORE THE START OF
THE RACE. AVOID FOODS THAT ARE HIGH IN FIBRE.
3. YOUR RUNNING ATTIRE (SHOES AND CLOTHES) SHOULD BE COMFORTABLE
AND SUPPORTIVE NOT CONSTRICTING.
4. IF THE FORECAST IS SUNNY WEAR SUNSCREEN AND A HAT, IF IT IS RAINY
CARRY AN UMBRELLA.
5. ENSURE THAT YOU DO WARM UP EXERCISES BEFORE THE RACE.

DURING THE RACE

1. CARRY ONLY WHAT IS NEEDED, SUCH AS YOUR MEDICATION (INHALER)
AND PHONE IN A SMALL POUCH AND WATER BOTTLE.
2. STAY HYDRATED ALONG THE WAY BUT AVOID ENERGY DRINKS AND
SODAS.
3. IF YOU EXPERIENCE DIZZINESS, SHORTNESS OF BREATH OR OVER-HEATING,
MOVE TO A SHADED AREA TO SIT AND COOL DOWN BEFORE CONTINUING.
IF THESE SYMPTOMS PERSIST, REMAIN IN THE SHADED AREA AND AWAIT
PICK UP FROM THE ROAD MARSHALLS OR FIRST AID.
4. IF INJURED DO NOT CONTINUE RUNNING. MOVE TO A SHADED AREA AND
AWAIT PICK UP FROM THE ROAD MARSHALLS OR FIRST AID.
5. BE VIGILANT OF YOUR SURROUNDINGS WHEN RUNNING. IF POSSIBLE RUN
IN PAIRS OR A GROUP.

AFTER THE RACE

1. ENSURE THAT YOU DO DYNAMIC STRETCHES AND COOL DOWN EXERCISES
AFTER THE RACE.
2. REPLENISH THE BODY WITH ELECTROLYTES (ORANGE JUICE OR SPORTS
DRINK) AFTER RUNNING.
3. AN AFTER RACE SNACK SHOULD INCLUDE A GOOD RATIO OF PROTEIN AND
CARBOHYDRATES. EXAMPLES: FRUIT + YOGURT, A NUT BUTTER SANDWICH,
SMOOTHIES WITH PROTEIN POWDER.

DO YOUR BEST AND STAY SAFE