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Healthy Instructions to the participants of the Races
Charity Run / Healthy Instructions to the participants of the Races
Healthy Instructions to the participants of the Charity Run Race
Preparation for the Race
Balanced and healthy diet helps to improve the performance, fitness, general health and the ability to continue running.
Continuation of practicing sports on a daily basis in sports playgrounds and the specified places.
Before the Race
Take deep breath during exercise to get a larger amount of oxygen.
Practice stretching exercises and the muscles warm up for 5-10 minutes before running.
Eat a big meal before the race and it is better to eat that meal three hours before the race.
Reduce having the fatty foods and condensed sweets because they take long time to be digested.
Eat a sufficient amount of carbohydrates before running to enable the body of energy storage such as bread, grilled or boiled potatoes, pasta or the cooked rice without fat.
Drink enough liquids (such as water) before, during and after running.
Check your medical and fitness examination.
During the Race
Make sure to eat an appropriate amount of water while running.
Stop running if you feel tired, sudden stress, pain in the chest, dizziness, headache or cold sweat.
Practice running or walking towards coming cars.
Make sure that you wear cotton and loose clothes.
Choose the right and comfortable sports shoes which contain the linings of the sides and bottom to reduce the risk of feet injury.