The weather for the half-marathon promises to be favorable, however, participants should take care of their health and get ready for the big race.
A lot has already been written about the benefits of running, however, you should always remember that this is a sport. And like any sporting activity, running requires the right approach, careful preparation and the right technique. Most often, beginners or runners are injured after a long break. In order not to spoil your impression of a long-awaited marathon, pay attention to your health.
If you don’t know where to start, first contact your general practitioner and get a referral to specialized doctors and their recommendations. Be sure to warn the doctor that you plan to run a long distance.
The day before the race…
Assess your well-being. Colds, malaise, poisoning - can be real reasons for missing the start. In that case, you can participate as a fan. За день до старта важно качественно выспаться.
The day before the start, it’s important to get a good night's sleep.
It is strictly forbidden to drink alcohol on the night before the competition.
The world practice of marathons has created a tradition to arrange pasta parties on the eve of the race. Slow carbohydrates will create the energy reserve that the body needs for a long run.
In the morning before the competition…
Do not consume energy drinks.
On the day of the marathon, it is recommended to eat carbohydrates no later than 3 hours before the race, and the last meal – 1.5-2 hours before the competition . If you feel thirsty before the race, you need to drink no more than one or two glasses of water.
Warm-up knees, feet, upper body and neck – a mandatory minimum for a warm-up.
Wear a windbreaker or raincoat: something that you can take off before the race starts.
While running…
Distribute your strength and capabilities evenly. Slow down if you feel tired. However, do not stop abruptly, even after the finish, continue walking.
Since it is not the summer season, immediately after the finish wear warm and dry clothes.
Remember that the main thing is your well-being. Listen to your body and do not overdo it. First of all, you run for yourself.
Medical support throughout the course
On race day rapid response units and bike medics will be stationed in designated places prepared to provide medical help, medical tents with the staff of the cardiology center will be set up along the route. Also, as part of the preparation for the Almaty Half Marathon, more than 30 student volunteers of Kazakh–Russian Medical University (KRMU) underwent free training in the basics of first medical aid at the Red Crescent Society of Kazakhstan. Red Crescent volunteers and student volunteers will be on duty at every kilometer of the route.
It should be reminded that the Almaty Half Marathon will be held this Sunday, October 13.
The organizers are: Corporate Fund "Courage to be the first", "World Class Almaty" fitness club, Sh.Yessenov Science and Education Foundation and the multisport YouTube channel # Another you.
