Runner Information

Runners’ etiquettes refer to the guidelines and precautions that the runners should follow while participating in the road running events.

Runners’ responsibilities 

1. Follow the race rules and guidelines as laid down by the organizers.
2. There are strict timings that shall be followed for participants’ entry inside their holding area pre-race. The entry gate to the holding areas will be closed as per schedule, created & communicated to every runner. If a runner fails to reach the holding area on time, they will not be allowed to participate. This is keeping in mind the other race starts as well as planning on route, to avoid mergers and clashes between races.
3. Mumbai is going under transformation for a better future, and there is construction happening at a few places on the route. This has led to bottlenecks at a few places and uneven road surface. Please be careful and vigilant. 
4. Be aware of your surroundings and stay alert to avoid collisions or accidents.
5. Give the runner running in front a warning before you pass them, don’t pass if there isn’t enough room. 
6. If you are running at a slow pace, stay on your left on the course.
7. Stay on the designated course and refrain from taking shortcuts.
8. Refrain from speaking inappropriate words to the fellow runners.
9. Respect the personal space of others and avoid unnecessary contact.
10. Thank and show appreciation to the volunteers and the race officials. 

Runner’s Fitness and Nutrition

As a runner you have a responsibility to take care of your fitness and nutrition to support your running performance and overall well-being. Here are some ways to ensure optimal performance in a running event:-

1. Regular Training: Trust you have followed a consistent training plan that includes a mix of running workouts, strength training, and yoga.
2. Proper Nutrition: Fuelling your body with the right nutrients is crucial for running. Eat a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. 
3. Hydration: Keep yourself hydrated during your training and during the run on race day.
4. Listen to your body: Pay attention to any signs of fatigue, discomfort, or pain during your runs. Rest when needed and don’t push yourself too hard as it can lead to injuries. Seek medical advice if you have any concerns.
5. Recovery: Allow your body enough time to recover after intense workouts or races. Rest, get enough sleep, and incorporate cross training, stretching, foam rolling, yoga, etc, to aid in muscle recovery.
6. Injury prevention: Take preventive measures to reduce the risk of injuries. This includes balanced diet, proper hydration, wearing proper running shoes, warming up before runs, incorporating strength and flexibility exercises into your routine etc.

Race Day Success Tips

1. The Day Before: 
   1. Have a light, carb loaded and protein-free dinner and finish it early. 
   2. Before retiring for the night, ensure all your running gear and running bib is pinned to your running tee.
   3. Retire to bed early and have a good night sleep.

   2. Take a carbohydrate snack like bananas, sweet potatoes, dates and fluids an hour before your run. 

   3. Hydration: Keep sipping water/ electrolyte every 20 minutes during your run.

   4. Don’t run too fast in the beginning, your initial 1-2 kilometres should be run at a slower pace than the intended pace.

   5. Warm up before the start and have a cool down/ stretching session post run.

   6. Don’t wear new clothing or shoes on race day. Stick with your trusted shoes and attire.

   7. If you start to get tired or fatigued, slow your pace until you can catch your breath.

   8. Lastly and most importantly, have fun!