Here are some useful tips provided by specialist trainers for long distance running and experienced trainers of classic sports as well as nutritionists and the runners from the Filathlitikos Running Team so that you can enjoy and be safe during your participation in the races included in the Kallithea Half Marathon Event.

To ensure that you enjoy this unique experience in the Event and so that you will not put yourself at risk, you will have, first of all, to be in good health and good physical condition on the day of the race.

General Information

As Organisers, we are very happy that you have decided to participate in this new and unique Event which was designed to take place along a very special route on the seafront of Kallithea and around the perimeter of SNFCC and for the first time at a Half Marathon level. We are, however, morally obligated to draw the attention of the participants, and especially of those who did not prepare adequately for the Event to the necessary requirements.

Firstly, we would like to emphasise to ALL the runners that whether they have undergone a complete physical/medical examination (especially a cardiological one), or not, whether there is a known pre-existing condition or a condition they are not aware of, the responsibility for the participation in this Event lies solely with the participant from the moment they submit their entry form.

The following tips provided by runners aim to better inform all the athletes, contribute to their performance regarding their own personal goals and ensure their safe and enjoyable participation.

On the Eve of the Event

Avoid strenuous training and begin your rest early. Prepare the essential items on the night before and make sure that your dinner is light and rich in carbohydrates (bread, rice, pasta, potatoes). Do not forget to hydrate, especially if, on the day of the event, the temperatures are predicted to be high. Avoid alcohol.

On the Day of the Event

Do not run if you don’t feel well, even if it is something you really want to do and you have prepared for it. Most medical emergencies occur when athletes who participated in events even when they did not feel well because they do not want to miss that particular event. If you feel feverish, if you vomit, if you suffer from diarrhoea or chest pains, we ask you that you do not participate in any of the races scheduled. Do not risk your health.

Wear the appropriate clothes depending on the weather. Make sure that you wear shoes you have used before during a run and you are confident they will not give you blisters.

Have your breakfast one hour and a half before the start of the race, avoiding fatty foods.

Make your way to the Start, giving your self plenty of time to get there, avoiding anything that could stress you.

Start your race well hydrated. Up until half an hour before the race, you can consume 250ml of water.

During the Race

The longer the race, the more important hydration becomes, and the more significant it is to consume water at regular intervals. Drink regularly but do not overdo it. Make sure that you drink the beverages you have already used in the past and opt for the items which are solid or thick which can be more easily absorbed by the body.

Run gently if necessary, especially if the level of your preparation does not correspond to the level of the race you have chosen. If you follow this advice, it is very likely that you will be able to complete the race without any medical assistance. Doctors and volunteers are stationed along the route, ready to offer their assistance in case of a medical issue.

On the Finish Line

Once you finish the race, do not stand still. Keep walking, especially if you feel dizzy, and drink plenty of liquids so you can replenish what you have lost during the race.

Make your way to the area where your personal belonging are stored as soon as you can and put on warm and dry clothes. Following this, make sure you drink something, but sip it slowly. Also, you should eat but do not take big bites. Once you have finished the race, do not drink large quantities of liquids.

If, for whatever reason, you feel listless, dizzy, weak, you cannot move, ask for medical assistance immediately.

Good Luck to everybody!

The Organisers of Kallithea Half Marathon