INSTRUCTIONS & ADVICE THAT WILL ALLOW YOU A PLEASANT PARTICIPATION IN THE EVENT OF "ATHENS  MARATHON. THE AUTHENTIC"

In order to enjoy the unique experience of participating the race of Athens Marathon, the Authentic without putting yourself in danger, you should be healthy and in good physical condition on that day.


NOTICE
The Organizing Committee of the Athens Marathon, the Authentic is extremely glad with the large number of runners that chose to run the race of Athens Marathon, The Authentic. Anyone may participate, even those who suffer from serious medical conditions, but only with their doctor’s consent, particularly for the Marathon Race. This is why you should visit you doctor and discuss any medical problems before the start of the event. The same applies to all participants that have not been prepared enough for the race. All participants and especially those you are above 35 years old should have gone through a cardio logical check up before the race. In any case the responsibility for joining the Athens Marathon, the Authentic is entirely up to the runner. What follows, is designed to contribute to a better update regarding your participation in the race, along with achieving the goal of a pleasant and safe race.

Attention: If you have a medical problem that may lead to you having a blackout, such as fits or diabetes, put a cross on the front of your number and write the details, especially your medication, on the reverse of your number.

ILLNESS AND TRAINING
If you have flu, a feverish cold or tummy bug, do not train untill 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. If you have had flu over the last month please reconsider your participation in the Athens Marathon, the Authentic.

NOTE: If you cannot run 15 miles comfortably one month before the marathon, you will not manage it in safety or enjoy it. Please do not run on this occasion. You could participate in the 10km or 5km Road Race instead and enjoy finishing in the Panathinaikon Stadium.

THE DAY BEFORE THE RACE
The day before the race, avoid the intense practice and try to get rest from early time. Prepare your necessary personal belongings, that you will be using the race day. The supper should be light but rich in carbohydrates (bread, pasta, rice, potatoes, etc.). Do not forget to drink a sufficient quantity of water, especially if the day is predicted to be a hot one.

RACE DAY
Get dressed well, accordingly to the weather conditions of the race day. Use lightweight running shoes that you have used before, to avoid any pains and discomfort for your feet.

Have a breakfast few hours before the race start, preferably a light one, by avoiding anything that contains fat.

Leave your home / hotel early enough to be on time for the race start or the Organizing Committee’s pick up points, in order to avoid anything that might create tense to you.

Begin the race by being hydrated enough. 250ml of water can be a quantity to achieve this, but no later than 30’ before any race start, especially if the day is predicted to be a hot one.

DURING THE RACE
The more you stress yourself in order to finish the race, the more important becomes the need for regular hydration and feeding. Drink regular, but do not overdo it.

Drinking too little can lead to problems, as you need to replace some of the fluid you lose as sweat. Drinking too much can be very dangerous and lead to hyponatraemia, fits and even in some cases death. Drink when you feel the need and do not gulp large volumes of fluids before, during and after the race.

Every athlete has different needs according to his build, his speed and above all the weather as these parameters have an impact on how much you sweat.

Faster runners (under 3h 30) on a warm day may need as much as a litre of fluid per hour (2 pints). Slower runners should need less particularly on a cool day and should not drink more than 500 ml per hour.

Prefer fluids and food that you have already used and tested before. You can trust the products delivered to you in the feeding stations of the Organizing Committee, but in case you can carry any supplies of your choice.

There are frequent water stations. You do not need to drink at each one, just swallow a mouthful of water occasionally. If you like sport drinks you will find them at certain stations.

AT THE FINISH
Do not stand about getting cold. Keep walking, especially if you feel dizzy, and drink to replace lost liquid. Go to the baggage area as soon as you can, get your kit and change into warm, dry clothing, and then go to the meeting points area. Foil blankets will not stop you from becoming cold. Keep on drinking slowly and have something to eat. Some runners feel faint even for one and half an hour after finishing the race, often because they have taken insufficient fluid and/or not eaten anything. Again do not drink excessively. It is preferably to hydrate yourself gradually in the next twenty-four to forty-eight hours after the race. Eat some stalty food as well as spacing your drinks- you will not get hyponatraemia and will replace the water salt and glycogen lost in running the Marathon race.

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. If for any reason, you feel uncomfortable, dizzy or weakness, please go the to the first aid station located in the finish venue.

GOOD LUCK!