Medical Advisory

Before beginning your training or logging your runs, please review these medical scenarios based on the Physical Activity Readiness Questionnaire (PAR-Q):

• Heart Health: Has your doctor ever said that you have a heart condition or high blood pressure?
• Chest Symptoms: Do you feel pain in your chest at rest, during daily activities, or when you do physical activity?
• Balance & Dizziness: Do you lose balance because of dizziness, or have you lost consciousness in the last 12 months?
• Chronic Conditions: Have you ever been diagnosed with another chronic medical condition (other than heart disease or high blood pressure)?
• Medications: Are you currently taking prescribed medications for a chronic medical condition?
• Joint & Muscle Health: Do you have a bone, joint, or soft tissue (muscle, ligament, or tendon) problem that could be made worse by physical activity?
• Supervised Activity: Has your doctor ever said that you should only do medically supervised physical activity?

The PAR-Q helps identify potential health risks associated with physical activity. You are strongly advised to consult your physician before embarking on long-distance training or virtual challenges. Answering "YES" to any question requires obtaining medical clearance before participating. Respect your physical limits, train responsibly, and ensure you are fit to participate safely.

1. HDOR Preparation & Planning

• Hydration and Nutrition: Hydrate well and maintain balanced nutrition in the days leading up to your chosen run days. Because virtual events lack organized hydration stations, plan your route around accessible water points or carry a hydration pack/belt. Avoid alcohol and caffeinated beverages before running.
• Route & Environmental Awareness: Check local weather conditions (temperature, humidity, air quality) before stepping out. Dress appropriately and adjust your pace, distance, or running schedule based on severe heat or poor air quality. Choose safe, well-lit running paths free of major traffic hazards.
• Health Screening: Consult a doctor if you have pre-existing cardiovascular conditions, post-respiratory recovery, or recent surgeries. Ensure you are cleared for self-monitored running.

2. On Your HDOR Run Days

• Warm-Up: Begin every run with a proper warm-up, light jogging, and dynamic stretching to prepare muscles and prevent injuries.
• Safety & Emergency Protocols (Self-Managed): Carry a fully charged mobile phone with ice (In Case of Emergency) contacts easily accessible. Share your running route and estimated return time with a family member or friend.
• Listen to Your Body: Do not ignore warning signs such as chest pain, severe shortness of breath, dizziness, or palpitations. If you feel these symptoms, stop running immediately, rest in a safe area, and call local emergency services or a family contact.
• Pacing & Hydration: Start at a manageable pace and monitor fluid status. Sip small amounts of water frequently and use electrolyte solutions, especially in warm or humid conditions. Monitor urine color (pale yellow indicates proper hydration) and track pre/post-run weight to avoid dehydration or hyponatremia.
• Cooling Strategies: If running in heat, plan routes with shade, wear moisture-wicking clothes, and use water to cool your face and neck. Take walking breaks if you feel overheated.

3. Post-Run Care & Recovery

• Cool Down Walk: Avoid stopping abruptly after finishing your targeted distance. Keep walking for several minutes to allow blood flow to redistribute properly and prevent sudden blood pressure drops, dizziness, or fainting.
• Rehydration and Nutrition: Consume balanced meals containing carbohydrates and protein within 30–60 minutes post-run, and gradually replenish fluids over the next 24 hours.
• Monitoring Symptoms: Watch for signs of heat-related illnesses (headache, nausea, excessive fatigue, confusion). Seek prompt medical attention if severe symptoms appear.

Participant Responsibilities

• Ensure you are medically cleared to run, particularly if fasting, managing ongoing medical conditions, or recovering from illness.
• Plan your own route, carry adequate hydration/nutrition, and carry personal identification and emergency contact info.
• Understand local weather forecasts and adjust running schedules accordingly.
• Prioritize personal safety over target times or distance goals.