Dexter Ann-Arbor Run Medical Information for Participants

In an effort to make the Dexter-Ann Arbor Run safe and enjoyable, the Race Officials request that you please read the following medical information carefully. It is important that participants attempting to participate in a run of this distance be adequately prepared. Entrants who have not prepared themselves with proper training should not attempt this event. CAUTION: If you have underlying medical problems, including but not limited to: diabetes, cardiac conditions, asthma, sickle cell trait, seizures, or high blood pressure, you should contact your physician for advice prior to participation. You should not participate if you have chest pain or shortness of breath with exercise, recent heat exhaustion or heat stroke, fever, vomiting, or if you feel ill the day prior or day of the race. Parents of children wishing to participate in the half marathon should consult the child’s physician prior to participation and consent should be cosigned by the parent for participation.

Personal Medical Information

In order to facilitate your care in case of an emergency, write your name, address, phone number, emergency contact information, medical problems, allergies, current medications and supplements on the back of your runner number. This is especially important if you have known allergies to medications or existing known medical conditions.

Medical Team

Medical staff, including EMT paramedics, athletic trainers, and volunteer physicians, will be available to administer first aid, provide basic support, and initiate emergency treatment, if needed. We will have personnel monitoring racers on foot and on bike and a medical tent at the finish line. Only participants requiring medical assistance or spectators with life-threatening emergencies will be allowed access to the medical tent. Huron Valley Ambulance will be on site to assist with medical situations on race day. We urge you to review the following recommendations to help prevent various complications related to prolonged exercise, exertional heat illness, and hydration.

Medical Drop-Out List

A participant drop-out list will be located at the waiting area near the Medical Tent. Staff at the Medical Tent should know the whereabouts of any participants transported to a hospital. Before the race, PLEASE INFORM FAMILY OR FRIENDS OF YOUR RACE BIB NUMBER. This will assist in locating you in the event of a medical drop-out.

Prevention of Heat Stroke/Exhaustion

Exertional heat stroke can occur even if environmental temperatures are mild. Your body’s ability to maintain an appropriate temperature is dependent on appropriate hydration (see below), the ability to sweat (use caution if you are on medications that impair sweating), whether you have exercised in the heat and become acclimated prior to race day, clothing, the ambient temperature, humidity, sun exposure, wind, and running pace. The best way to avoid heat stroke is to prepare for this race under similar conditions expected on race day and to keep appropriately hydrated throughout the race. Do not take stimulants, including ephedra. Avoid caffeine and alcohol which can act as diuretics. Wear light-colored clothing that allows evaporative heat loss from the sweat on your skin. The average ambient temperature in June ranges from 55`F to 84`F. Record high temperatures have been as high as the mid 90’s. To become acclimated to the heat, you will need to exercise in the heat for 7-10 days prior to the event, with gradual progression in workout intensity and duration. The acclimation will last up to a month, allowing improved heat loss, such as sweating at a greater rate.

Fluid Replacement

Maintaining adequate hydration is one of the most important preventive measures to prevent complications of exercising in the heat. If you become thirsty, you are generally already behind in fluids. Drink two 8 oz. glasses of water before you come to the race and another 4-10 ounces 15 minutes before the start. Water will be available at the race prior to the start at all three event staging areas. Water is provided at every aid station. A fluid replacement beverage (such as Gatorade) is provided at aid stations located at mile 4, 8.5 and 10. Gatorade and water will also be in the finish area. Participants are especially encouraged to drink enough fluid on hot days and in the longer races. During the race, you should generally drink up to 250 ml or 8 ounces every 15-20 minutes. You can anticipate how much fluid you will need for replacement by monitoring hydration during your training. You can estimate fluid loss during your training by weighing yourself nude before and after exercise and should hydrate during and after exercise in order to maintain the pre-exercise weight. Sweat losses during continuous exercise vary individually between 1-3 Liters (or 1-3 kg) per hour. After exercise, runners should drink about one liter of fluid for every kilogram of weight lost. You should plan to drink enough during the race so that you do not lose more than 2% of your body weight. Weight gain during a run indicates that you are drinking too much. For events longer than 60 minutes, a sports drink is preferred over water.

For further information on hydration: http://www.aims-association.org/guidelines_fluid_replacement.htm.

Prevention of Hypernatremia/Hyponatremia

Drinking the appropriate amount and type of fluids is important to prevent hypernatremia (blood sodium levels being too high) and hyponatremia (blood sodium levels too low). Studies show that if you take more than four hours to complete a running race, you are at higher risk of hyponatremia due to drinking excess hypotonic fluids. If you take more than four hours to complete the race, you may only need to drink 3-6 ounces every twenty minutes. Do not feel compelled to drink at every aid station. Symptoms of hyponatremia include headache, nausea, vomiting, confusion, seizures, and, in severe cases, hyponatremia can lead to death. Additional things that you can do to prevent hyponatremia include eating salted foods in the prerace meal, drinking sports drinks for hydration in runs greater than 60 minutes, and discontinuing non-steroidal anti-inflammatory medications 24 hours prior to the race. However, not drinking enough can cause hypernatremia, which can have symptoms of nausea, thirst, and fatigue and can also cause serious risk to your health.

Prevention of Physical Problems

Avoid exercising to exhaustion within the week preceding the race. Avoid fatty foods on race day. Athletes are encouraged to consume carbohydrates for 3-4 days prior to the race. A pre-race warm-up should be followed by stretching exercises of the calf, hamstring, quadriceps, groin and trunk muscles. If you begin to feel muscle tightness or cramps during the race- stop, stretch, and hydrate. Blisters can be prevented by wearing well fitted, broken-in shoes and soft light weight socks. Remove pebbles immediately. Toenails should be trimmed. If you feel a hot spot developing, stop at an aid station for care. Chafing occurs where clothing rubs against the skin. Chafing can be prevented by wearing loose-fitting clothing and applying petroleum jelly or protective bandaging to susceptible areas such as nipples, armpits, neckline, groin and feet.

Be Careful

You will be one of many runners/walkers, so run/walk defensively. Watch out for other participants and yield if necessary. Also watch for road hazards and cars or bikes that happen to stray on to the course, or emergency vehicles that enter the course.

Pace Yourself

Don't burn yourself out by starting too quickly. Common sense is the key.

Walk it Off

Walk it off after finishing the race. If you come to a complete stand still, blood will pool in the extremities and you may end up feeling dizzy or weak and may pass out. Careful planning and preparation for this running event will help you to avoid illness and injury. Good luck and enjoy the race!