Runner Information

Safety Tips for the Race Day! 

1. Prioritize adequate sleep the night before the race for optimal performance. 
2. Opt for a carbohydrate-rich dinner to fuel your body without overeating. 
3. Arrive early, having consumed a light snack, to minimize pre-race anxiety and ensure a smooth start. 
4. Maintain your own pace throughout the race, resisting the urge to match others' speed. 
5. Warm up thoroughly to prepare your muscles for the exertion ahead. 
6. Allocate 5 minutes for a proper cool-down to aid recovery and prevent post-race discomfort. 
7. Stay hydrated by regularly consuming water or rehydration fluids, crucial in Bangalore's warm climate.
8. Adjust fluid intake based on your sweat rate, aiming for 200-250 ml every 20 minutes if unsure. 
9. Avoid introducing new elements on race day, including running techniques, gear, or nutrition. 
10. Keep emergency contact details written on the back of the BIB for any unforeseen circumstances. 

Warm Temperature Variation: 
Given Bangalore's warm weather, prioritize hydration and select breathable, moisture-wicking clothing for comfort and performance. 

Additionally, complete the PAR Q (Physical Activity Readiness Questionnaire) to ensure you're physically prepared for the race. Answering the PAR Q accurately is essential for your safety and well-being during the event, as it helps identify any underlying health concerns that may affect your participation. Visit https://www.fortishealthcare.com/lp/fortis-tcs-10k-bengaluru for more information and to address any queries regarding your readiness for the race.