If you have problems with your health that give you an increased risk of cardiovascular disease such as obesity, high blood pressure, high cholesterol, diabetes, previous cardiovascular disease (or common in the family) or if you often have injuries, we advise you to have a sports examination at a Sports Medical Advisory Agency (S.M.A.) or sports clinic.

On this (www.sportzorg.nl) website you can find more information about inspections, testing methods and possibly also complete a questionnaire (including a cardiovascular questionnaire). After completing this list, you can determine whether it makes sense for you to undergo a cardiovascular medical examination.

- Above 15 °C (and certainly 20 °C) you should dress in light, ventilated clothing, otherwise the body cannot lose the heat and there is a risk of heat build-up (note: no cotton, this retains moisture).

- In cold weather (5 °C and 10 °C for slower runners), a thermal shirt on the skin is the best choice. Wear a thin, ventilating layer (not nylon) on top of this. A hat is recommended when there is a low wind chill and wind.

Note: The slower your pace, the more clothing you will need (except in temperatures around 20°C). At a slower pace (walking), significant cooling occurs. The perceived temperature is mainly dependent on wind and humidity. When the temperature is +10°C with a moderate wind (approx. wind force 5), it feels like +4°C. However, if it is 5 °C with a moderate wind, it will feel like -4 °C. The temperature often drops by about 5 to 6 °C in the afternoon, causing many slower runners to cool down. Always tie your laces thoroughly with a double knot, so that they do not come loose during the match.

Make a running schedule tailored to the distance you are participating in.

Only run in well worn-in (note: never new!) shoes and socks and pay attention to the road surface during every training and competition. Alternate walking left and right on the road when possible.

Do you have a febrile illness (> 38 °C) prior (approx. two weeks) to the event? Then don't participate!

The amount you drink depends individually on the weather and perspiration. Drink extra up to 45 minutes before the start, then stop drinking and visit the toilet. Take a bottle (approx. 300 ml) into the starting area and drink it 5 to 10 minutes before the start. This way you avoid having to pee on the go.

A feeling of thirst is never a good indicator. If you are not used to drinking, drink 100 to 200 ml of water every 15 minutes. Carbohydrate-containing drinks 5-8% are also suitable. Make sure you consume about 70 grams of carbohydrates per hour during the entire race. Bottles of measured sports drinks (on your belt) can help you with this.

In cool weather or for the slower runner, consume energy drinks instead of solid food or fruit. These stay in your stomach too long. The weight difference between before and after the run of more than 1 kg is equal to the amount of fluid you did not drink enough. So try this out during training.

If you don't feel well, stop immediately. The first symptoms of dehydration are goosebumps on the chest and upper arms, chills, pressure in the head, dizziness, muscle cramps, vomiting and dry skin. These symptoms can quickly progress to disorientation and confusion.

If you have ever had problems with dehydration and/or too high a temperature, you have a greater chance of it happening again (especially in warm weather). Then don't continue, there is no shame in dropping out!

If you have a calf cramp, walk slowly or walk and stretch lightly if necessary. Don't stop, but drink extra. Beware of dehydration.

Start slowly and control your pace. Every second per kilometer too fast at the start of the race can result in a loss of minutes per kilometer at the end.

Run at your own pace and avoid pace increases and sprints in the last kilometers.

Discontinue if there is chest pain, abnormal shortness of breath and/or dizziness.

Pay close attention to the road surface and other situations around you.

Apply Vaseline to nipples, thighs and other chafing areas.

You must carry medical information about diseases (such as diabetes or medication) with you. Please state this on the back of your starting number. Also write down a telephone number of a contact person who can be reached during the race. Please also include your name, address and telephone number.