![]() Wear the start number visibly on the chest.Information to ensure proper time registration: BibTag makes it very easy to register your times, the only thing you have to do is wear the start number correctly. On the back of your starting number (Bib) is an electronic chip (Tag) and a plastic spacer. Only at all parts of the NN Marathon Rotterdam on Sunday the MYLAPS BibTag will be used to register time. Directly after the finish there will be AA Drink sports drink, water and fruit available.Ĭity Run Rotterdam (4,2 km) & NN Kids Runs (1 & 2,5 km)ĭirectly after the finish there will be AA Drink sports drink and water available. Drinking the correct amount is a combination of knowing your body's needs and the way you drink while running.ĭuring the ¼ Marathon Rotterdam there will be a drinks station at 5 K with sports drinks (AA Drink) and water. Athletes have a personal responsibility in this. The correct level of fluids and sodium in the body is an individual matter and is dependent on the environmental conditions (the weather), they type and intensity of the activity (speed) and personal factors such as level of training, body weight and clothing you wear. This can affect your performance, your psyche and your physical state. Not replacing the correct amount of fluids on time can lead to dehydration (drinking too little) and hyponatremia (drinking too much and having too little sodium). These processes ensure you remain cool and that your body temperature is kept stable. When you run your body loses fluids and salts via your sweat through the skin and via your breath. Keeping the correct level of fluids and salts in the body is very important. Many athletes appear not to know that not only not drinking enough but also drinking too much endangers their health. Not drinking sufficiently can ultimately lead to medical problems. Not replacing fluids lost through sweating during endurance sports can lead to loss of performance. To avoid gastrointestinal complaints, no fruit is provided at the care stands on the course. Directly after the finish there will be AA Drink Smart recovery, water and fruit available. Besides there will be sponge stands on the following points 12,5K, 17,5K, 22, K, 27,5K, 32,5K and 37,5K. You may feel bloated or even have stomach pains.During the NN Marathon Rotterdam there will be drinks stations with sports drinks (AA Drink) and water on the following points: 5K, 10K, 15K, 20K, 25K, 30K, 35K and 40K. A little advice :īe careful, drinking too much at once or drinking water that is too cold can also affect your performance. ![]() Throw your waste in the right bins: plastic bottles, food waste or textiles so that they can be recycled. Recycle your waste!Ĭollection bins will be available at the start, at the refreshment posts and at the finish line. For example, the bananas of the brand Banane de Guadeloupe & Martinique offered on the course are precious aids to limit the energy loss after two hours of effort and to keep a good performance at the muscular level. Bottles of Vittel® water are available at each feed station, every 5 km.ĭon't wait until you are thirsty to hydrate yourself!Įat regularly products that provide a quick and easily digestible supply of carbohydrates. The volunteers will be happy to give you strength for the rest of your marathon! Do not neglect the refreshments!Įveryone knows the need to hydrate regularly and sufficiently. These foods will be presented in a spaced out manner on the tables. Bananas, gingerbread slices, dried fruit, sugar cubes, pretzels, saltine crackers. You will find (in ample quantities) sweet and salty foods. There will be toilets available near each station. 38 km on the left, carrefour des Cascades. ![]()
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