الدليل الطبي

قبل السباق

خلال السباق

بعد السباق

الإستعدادات قبل المشاركة:

• التشاور مع أخصائي بالرعاية الصحة لضمان المشاركة.
• التأكد من حصولك على الإستعداد والتدريب الكافي.
• تأكد من معرفتك بمسار السباق والخدمات اللوجستية.
• تقليل كثافة التدريب في الأيام التي تسبق يوم الماراثون.
• اسمح لجسمك الوقت الكافي للتعافي وتخزين الطاقة.

Health Screening:

• Undergo a pre-race health assessment.
• Disclose any pre-existing medical conditions or medications.
• Verify immunizations and update as necessary.

Hydration and Nutrition:

• Hydrate well in the days leading up to the marathon.
• Consume a balanced meal rich in carbohydrates the night before.
• During the race, maintain hydration with water and electrolyte drinks.
• Use energy gels or snacks for sustained energy.

Medication Management:

• If on prescription medications, ensure you have an adequate supply for race day.
• Discuss with your healthcare provider any adjustments needed for race-related stress.

Mental Preparation:

• Practice mindfulness and relaxation techniques to manage pre-race nerves.
• Be aware of mental fatigue during the race; take short breaks if needed.

Sleep and Rest:

• Prioritize adequate sleep in the nights leading up to the marathon.
• Allow for rest days in your training schedule to prevent overexertion.

Clothing and Gear:

• Wear appropriate, moisture-wicking clothing and comfortable shoes.
• Avoid new gear on race day; use familiar, well-tested equipment.

Injury Prevention:

• Warm-up adequately before the race.
• Incorporate stretching and cool-down routines.
• Listen to your body; don't push through pain.
• Keep toenails trimmed to prevent discomfort or injury.
• Consider using anti-chafing products and moisture-wicking socks.

Communication with Organizers:

• Inform race organizers of any specific medical needs or conditions.
• Confirm the availability of medical support on the course.

Weather & Environmental Awareness :

• Adjust pace and hydration based on weather conditions.
• Protect against sun exposure with appropriate clothing and sunscreen.
• Be mindful of environmental factors, such as air quality and pollen levels.
• Adjust your race plan if there are extreme weather conditions.

Emergency Contacts and  Action Plan:

• Carry an ID with emergency contact information.
• Program emergency numbers into your phone.
• Familiarize yourself with the event's emergency procedures.
• Know the locations of medical facilities along the race route

Race-Day Strategy :

• Be aware of the location of medical stations along the course.
• Seek immediate assistance if feeling unwell or experiencing pain.
• Pace yourself according to your training and fitness level.
• Listen to your body's signals and adjust your strategy if needed.

Post-Race Recovery:

• Cool down and stretch after completing the marathon.
• Rehydrate and replenish electrolytes.
• Monitor your body for signs of post-race fatigue or injury.

Post-Race Monitoring:

• Pay attention to post-race soreness and any unusual symptoms.
• Seek medical attention promptly if you experience persistent issues.

Follow-Up:

• Schedule a post-race checkup with a healthcare professional.
• Address any lingering pain or concerns promptly.