It can never be completely prevented that someone will not perform well while participating in a running race. There may also be other issues that are not indicated in advance. “I am therefore not in favor of a mandatory sports medical examination, because that does not guarantee that you will prevent all problems,” says Tom Wiggers.
But what you can do to try to prevent heat stroke:
1. Start training longer in advance
“Set yourself a goal for the next year, and not for three months from now. It all has to be done quickly and a lot, but by training for something for over a year, you have already experienced all (weather) conditions. And you also know how you react when you are ill, or when you have not slept well.”
2. Drink enough water
You must drink enough water before, during and after a match. But, says Wiggers, not too much. “Only drink when you are thirsty. If you drink too much water, other problems arise.”
3. Adjust your walking pace when it is warm
If you train for longer, you get to know your body better and you can also better estimate how it reacts at certain temperatures. “Experienced runners adjust their goals, run less fast and drink extra water. The people who are still inexperienced have no idea what pace they should run. They are therefore more likely to get into trouble.”
4. Keep an eye on other runners too
Experienced runners also know better what signals are simply part of ‘going deep’ and what signals are really incorrect, says Wiggers. “The first signs of a heat stroke are loss of coordination. People can wander, stumble and show abnormal behavior. Therefore, also look at other runners, because you do not always immediately see this in yourself.”
