Preparation

Just like you give your car an MOT, it is also important to “test” your own body before you put serious strain on it. Sports medical examinations come in all shapes and sizes and they can be as extensive as you like, from a questionnaire combined with a short physical examination to an exercise test. An exercise test is not only useful for checking your health. Based on values from this test, it is also possible to calculate the personal training zones that can be used directly for the training schedule. The most precise training zones are obtained when you do an exercise test with a heart monitor and breathing gas analysis.

On www.sportzorg.nl you will also find references to a sports doctor who works for a Sports Medical Institution (SMI). It’s a misconception that sports doctors are only for top athletes! Everyone can benefit from a sports doctor’s sport-specific knowledge. This is particularly advisable if you have been suffering from injuries/pains for a while or if you already have pre-existing medical conditions that bring an increased risk of cardiovascular diseases, such as obesity, high blood pressure, high cholesterol level, diabetes, previous heart/vascular diseases, or you have a family history of these diseases. More information about what a sports doctor does is available here.

You’ve decided to go running. Great! Before you start training, it’s important to find the right shoes and clothing. For running, you need running shoes that provide you with the right protection and support during your run. In the shop, you need to find out which shoes suit your running style and the shape of your feet. All feet are different! In addition, it is important to wear the correct clothing to match the temperature. Wear clothing that you have worn before so that you can be sure it fits well and does not chafe, for example. Don’t wear clothes that are too warm, either. It doesn’t matter if you’re a bit chilly at the start, and make sure you’re wearing light, airy clothing on hot days.

In collaboration with various experts in the field of running, Sportzorg has put together some information for beginner runners to help them get started. This information will help them keep running and not have to drop out due to an injury. The group is made up of sports doctors, runners of various levels, movement scientists and trainers/coaches. Important parties such as the Athletics Union and Safety NL are also involved in the group.

To get off to a good start, check out the manual for novice runners. A training schedule is also included in the manual. Unique to this schedule is that it takes into account the pains/injuries that beginner runners may experience. To keep runners enthusiastic, an alternative may also be offered if the runner is suffering due to injuries, pain or cramps.

It's the day of your event. We have some final information to help you make the most of it!

1. Download the Le Champion app, as it contains useful information about the event.
2. Take advantage of the service at start/finish and along the way. You will receive food and drinks at the posts along the way, but make sure you have enough food/drink of your own to consume before and after the event.
3. If you take medication or have a chronic illness or condition, don't forget to mention this on the back of your race number. Should you not feel well while running and need medical attention, this will help the caregiver tremendously.
4. Advice fluid consumption during sporting events.
5. Adhere to the following rules of conduct:

• Think of yourself as well as others
  Running during the Dam tot Damloop happens in the thousands. It is important that everyone crosses the finish line healthy. If you spot a fellow runner who is no longer running responsibly, speak to him/her about this or warn an employee of the organization or the Red Cross. Treat each other with respect!
• Walking on the right, overtaking on the left
  As in traffic, this rule also applies when running in large groups. As much as possible, keep to the right side of the road so that faster runners can overtake on the left.
• Throw trash in the trash can
  Throw cups and fruit leftovers in the appropriate waste bins, for example at the supply stations.
• Leave the toilet tidy
  Leave the toilet as neat as possible after use by not depositing dirt outside the toilet bowl.
• Follow instructions from the organization
  Always follow instructions from organization staff without arguing with them.

The last thing you want is to get an injury while you’re out running. Whether you’re an experienced runner who’s run several marathons or you’re a recreational runner mainly wanting to improve your condition, running is an intense form of exercise for every runner. You demand a lot from your body, because you use your stamina, strength and agility for a long period of time. Good physical preparation, good sports equipment and any advice from a professional are necessary so that you can enjoy your run to the fullest. This gives you the best chance of preventing running injuries to your knees, Achilles tendons, calves and shins. Check Veiligheid NL’s website for useful tips on preventing injuries. If you suffer an injury while running, check out the Sportzorg website to find out which steps you need to take.

Want to be prepared for everything? Information about running in hot temperatures is available here.

Exercising is healthy – it ensures a good physical condition and reduces the risk of cardiovascular disease. Besides the fact that running is fun and good for you, it can also involve risks. Unfortunately, every year we are startled by the sudden death of an athlete. This happens to 150-200 athletes every year. The number of runners who die of sudden cardiac death each year is about 1 in every 100,000 runners, with men at a higher risk than women. The cause of sudden cardiac death strongly depends on the age of the athlete.

• In athletes below the age of 35, it is usually the result of a congenital heart defect.
• In athletes over 35, it is almost always a narrowing of the coronary arteries that supply blood to the heart. This can cause an insufficient oxygen supply to the heart muscle and may lead to a heart attack.

In 20% of cases, sudden death during or shortly after running is the result of a heart attack. In 80% of cases, it is overheating (heat stroke), which can lead to death. In a heart attack, it is not the running that is the cause of acute cardiac death, but the underlying heart problem. In a heat stroke, the body temperature has risen so high that it reduces the ability of organs such as the heart to function. A questionnaire has been created that can help you work out whether you are at an increased risk of these kinds of serious problems during your sports activities. Answer the questions below to see what the advice is for you. Go to the questionnaire. To prevent heat stroke, read the section on heat stroke.