Maintaining an active lifestyle is important to achieving good health and multisport is an excellent way to include a fitness regime into your life. In general terms it is also very safe although there is no guarantee that you are completely free of risk.

Urbanrace take health and safety very seriously and we have detailed below some medical guidance notes. While these notes are aimed at novice athletes they are equally relevant to experienced competitors.

Considering your race entry

What factors should you consider before entering an event? Those who take part in regular physical activity or training will be less likely to have any cardiac or injury problem than those who do not.

Are you fit to Compete? Have you trained or will you be able to train sufficiently for the event you are entering?

Experience shows that some athletes who had cardiac problems during or soon after exercise have had symptoms in the preceding weeks or months but failed to seek medical advice.

Have you had any symptoms of chest pain, rapid or irregular heart beat, undue breathlessness? Have you ever passed out or fainted during exercise? Do you have any medical condition that might affect your ability to take part e.g high blood pressure? Is there a strong family history of heart disease at an early age?

If the answer to any of the above questions is 'yes' then you should consult your doctor for further advice and defer your entry.

Have you considered the course length, type and likely environmental conditions at the time of year?

The type of course and its hills and slopes will influence the effort you will require. A flat race through familiar territory might be recommended for your first event. The time of year and likely weather conditions will also affect the stress on your body. Dehydration, cramps and collapse are more common during hot, humid conditions. A slow athlete may struggle and become dangerously cold on a chilly damp day.

Do you have any sort of medical condition that may affect your ability to participate?

Having a medical condition does not necessarily exclude you from taking part but you should understand the potential risks and benefits. It may also influence your choice of event as the medical services provided differ according to the event. Some events organise more sophisticated and fuller medical support and the cost may have to be reflected in the entrance fee. If in any doubt, you need to decide whether you are satisfied with the level of cover being offered at the event you are going to enter bearing in mind your medical history, race experience and your fitness. Consult your doctor if in any doubt whatsoever.

Race Day

Are you still fit to compete? Do you have a temperature?

A lot can happen between placing your race entry and the event itself. Entrants who are fundraising for charities often feel under pressure to take part even if they are unwell or unfit because of the money they hope to raise.

You should never compete with a fever, as there is a risk of causing myocarditis (inflammation of the heart), which can be fatal or debilitating in the long term. Do not compete if you feel unwell or have just been unwell. Most medical emergencies occur in people who have been unwell but do not wish to miss the race. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell, it is unfair to you, your family and the event support staff to risk becoming a medical emergency. You are unlikely to perform well and do yourself justice. There are many races but only one 'you'. If you are not fit then please withdraw from the event for your own safety. Click here for our refund policy.

What if I normally take medication?

Many entrants do have a past history of medical problems or will be taking medications or use inhalers. This information is invaluable to the medical support staff in the unlikely event that you collapse. For example, knowing that you are diabetic or asthmatic can speed the diagnosis and treatment of your problem. Please complete your medical details on the reverse of your race number. If you do not, it may prolong the time taken to give you the correct treatment.

Avoiding Problems

Avoid Dehydration:

• Listen for race announcements regarding the weather
• Start off well hydrated - drink 200-300ml of fluid
• Drink 200-300ml every 15-20 minutes during the race
• Water is fine for events less than 50 minutes
• A carbohydrate/electrolyte drink may help
• Rehydrate after the race

Watch for warning symptoms:

Slow your pace if you start to feel unwell during the race. Seek advice early from race marshals or medical staff if you do not improve. Cramps can be an early sign of becoming dehydrated - don't ignore them. The following can be warning symptoms of heat related illness:

Cramps, Nausea/vomiting, Diarrhoea, Headache, Palpitations, Exhaustion,

Avoid a sprint finish:

Sprinting to the finish line will increase the stress on your heart. Unless you are an elite competitor, then a sprint finish should be avoided.

Taking appropriate care will make the race safe, as well as an enjoyable and fun experience.

Be safe and GOOD LUCK!