Before participating on race day, please review these medical scenarios based on the 2020 PAR-Q+:
1. Has your doctor ever said that you have a heart condition or high blood pressure?
2. Do you feel pain in your chest at rest, during your daily activities of living, or when you do physical activity?
3. Do you lose balance because of dizziness, or have you lost consciousness in the last 12 months?
4. Have you ever been diagnosed with another chronic medical condition (other than heart disease or high blood pressure)?
5. Are you currently taking prescribed medications for a chronic medical condition?
6. Do you have a bone, joint, or soft tissue (muscle, ligament, or tendon) problem that could be made worse by becoming more physically active?
7. Has your doctor ever advised that you should only do medically supervised physical activity?
The above questionnaire helps identify any potential health risks associated with physical activity. You are strongly advised to consult your personal physician before embarking on training and participating in the long-distance race. If your answer to any of the above questions is YES to any of the above 2020 PAR-Q+ questions, it is even more reason for you to seek medical advice before you commence training and importantly, participate on race day. While long distance running has its health benefits, it's crucial to acknowledge the inherent risks associated with covering such extended distances. Train responsibly and ensure you are fit to participate safely.
Only a doctor who is familiar with your unique medical history, current health status, medications, and pre-existing risk factors, can provide guidance on your suitability for training and participation in the TCS World 10K Bengaluru 2025. By following these straightforward steps and heeding the counsel of your personal physician, you'll be better equipped to make informed decisions and enjoy a healthy race.
While exciting, the 10km distance can pose as a challenge for both first time runners and experienced participants. New runners may struggle with endurance, while accomplished runners may risk over-exertion due to over-confidence or wanting to better their timings. It is crucial to train adequately and pace yourself wisely to ensure a safe and enjoyable race experience.
Pre-Race Preparation and Education
a. Hydration and Nutrition: Ensure you are well hydrated and maintain balanced nutrition in the days leading up to the race. Familiarize yourself with the locations of hydration stations along the course and consider carrying your own hydration if needed. Avoid alcohol and caffeinated beverages before the race, as they can contribute to dehydration.
b. Environmental Awareness: Be aware of the environmental conditions expected on race day, such as temperature, humidity and air quality. Acclimatize to these conditions in your training runs and dress accordingly. If air quality is not optimum, or temperatures are high, adjust your race pace and hydration strategies to stay safe.
c. Health Screening: If you have any pre-existing medical conditions of concerns, especially a history of cardiovascular issues, it is essential to undergo a health check-up well before race day. Ensure you are cleared to participate and follow any medical advice provided.
On Race Day
a. Warm-Up and Stretching: Begin your race day with a proper warm-up, including light jogging and dynamic stretching to prepare your muscles and joints. This helps to prevent injuries and primes your body for the physical exertion ahead.
b. Forecasted Weather: High – 34.8° C; Low – 25.4° C; Humidity – 43%
Race Day Safety Tips
1 Before you reach the venue, we recommend taking a moment to fill in the emergency contact information on the back of your bib. This information should include details such as allergies, medical conditions, and the name and mobile number of the person we can call in case of any emergency. Such person should be easily reachable on race day and should ideally not be a participant at 2025 TCS World 10K Bengaluru.
2 Rest and Nutrition: Ensure you've had adequate rest before the race, and have a balanced meal the night before and a light meal a few hours before the start.
3 Clothing: Dress appropriately in lightweight, moisture-wicking clothing to manage sweat and prevent overheating.
4 Sun Protection: Apply sunscreen before the race and consider wearing a cap or visor to shield yourself from the sun.
5 Warm-up: Spend extra time warming up before the race in relatively cooler weather to prevent muscle strain or injury.
6 Listen to Your Body: Pay close attention to how your body feels during the race. Do not ignore symptoms of hypothermia, dizziness, chest pain or severe shortness of breath. If you experience any shivering, confusion, slurred speech, and fatigue, slow down, rest and seek immediate medical help at the nearest aid station.
7 Temperature watch: Given that the TCS World 10K Bengaluru is taking place on the last Sunday of April, participants of race categories starting earlier in the day might experience relatively cooler temperature at those hours, 25°C (77°F). However as the day progresses, it will get warmer, potentially reaching 33°C (91°F) or higher as the morning advances.
8 Hydration: Begin hydrating well in advance and continue throughout the race. Water and energy drink stations, courtesy Bisleri (Hydration Partner) and Fast & Up (Energy Drink Partner), are readily available along the route. Nevertheless, it is unnecessary to stop at every station to avoid overhydration. Furthermore, it is crucial to avoid excessive rehydration immediately after the race. Rehydration should be a gradual process over the next 24 hours. Runners can monitor their fluid status in training through two methods: (i) measuring weight before and after a run while lightly dressed, aiming to maintain or lose no more than 2% of body weight, and (ii) monitoring urine colour to ensure it stays yellow, indicating adequate hydration, as overly clear urine could indicate overhydration, while dark urine could signal dehydration.
9 Pacing: Start at a manageable pace and avoid overexertion, especially considering the gradual rise in temperature as the morning progresses.
10 Cooling Strategies: Use water stations to splash water on your face and body to cool down. Wet sponges or misting stations can also help reduce body temperature. Consider wearing a damp neck scarf or headband for additional cooling. If feeling overheated, slow your pace or take brief breaks to prevent heat related issues.
11 Medical Support: Familiarize yourself with the locations of medical aid stations along the route and know whom to contact in case of any medical concerns.
12 Post-Race: As you cross the finish line, do not suddenly come to a halt. Keep walking ahead – this is a medical need. During any prolonged physical activity, the body's blood supply tends to shift towards the extremities (lower limbs) and away from internal organs. Therefore, it's advisable for runners to continue walking after completing the race. Standing still or abruptly stopping can induce feelings of nausea, dizziness, and weakness, often leading to fainting. Walking will help redistribute blood flow to vital organs, so it is recommended to stay in motion. If at any point you feel the need for assistance, please reach out to one of our medical personnel.
Responsibilities of every participant
1. Consult your physician before starting any exercise program. If you have a known personal or family history of heart problems regardless of how insignificant you feel this is, you should obtain a medical consultation from a physician trained in exercise and related heart conditions. If you suffer from exercise induced chest pain, shortness of breath, dizziness or passing out, you should also consult such a physician before running at TCS World 10K Bengaluru 2025.
2. Fill out the emergency information on the reverse of your bib number, including medical history and your pre-race weight.
3. Understand the local weather forecasts and risks associated with change in temperatures during the run.
4. Develop a suitable hydration plan for race day.
5. If you experience medical issues, seek help immediately.
6. Aid fellow participants in distress and seek medical assistance if required and obtain assistance from our course medical groups or the event helpline number which is +91-80-41739955.