Famagusta Run – Instructions & Advice for a Safe and Pleasant Participation

The Organizing Committee of the Famagusta Run welcomes all participants to this special sporting event. To fully enjoy the experience of taking part in the race while safeguarding your health, it is essential to be in good physical condition on the day of the event.

Medical Notice

Participation is open to all runners; however, anyone with a serious medical condition should only take part with the explicit approval of their doctor. All participants, especially those over the age of 35, are strongly advised to undergo a cardiological examination before the race.

If you have a medical condition that could cause loss of consciousness (e.g., epilepsy, diabetes), mark a cross on the front of your bib number and write your condition and any necessary medication on the back.

Illness and Training

Participants who have recently suffered from flu, fever, or stomach illness are advised not to train until they have fully recovered. Do not attempt to compensate for missed training sessions by overexerting yourself, as this may result in injury or illness.

Those who have experienced flu within the last month should reconsider their participation in Famagusta Run. As a general guideline, if you are unable to comfortably run 15 miles one month before the event, it is recommended that you take part in the 10km or 5km Road Race instead.

The Day Before the Race

Avoid intense training and ensure adequate rest. Prepare all necessary items for the race in advance. Your evening meal should be light, rich in carbohydrates (e.g., bread, pasta, rice, potatoes, cereals) and accompanied by sufficient hydration. Avoid alcohol.

Race Day Guidelines

• Wear weather-appropriate clothing and running shoes that you have already used in training.
• Avoid new or untested gear that may cause discomfort or injury.
• Eat a light breakfast a few hours before the race, avoiding fatty foods.
• Arrive early at the starting area to reduce stress.
• Drink approximately 250ml of water up to 30 minutes before the race, particularly in warm weather.
• Adjust your pace according to the day’s conditions, slowing down if temperatures or humidity are higher than expected.

During the Race

Hydrate regularly but avoid excessive fluid intake. Inadequate hydration can lead to dehydration, while excessive intake can result in hyponatremia, a dangerous condition.

Fluid requirements vary depending on sweat rate, body type, pace, and weather conditions. Fast runners on hot days may require up to 1 liter per hour; slower runners generally require less.

Only consume drinks or foods you have tested in training. Energy gels or isotonic drinks will be available at designated stations. Water will be supplied at multiple points along the route—use these strategically.

In case of discomfort, dizziness, or injury, reduce your pace or stop at the nearest medical station.

At the Finish

After crossing the finish line, keep moving to help your body recover. Change into dry clothing and consume fluids and salty snacks gradually over the next 24–48 hours to replace lost electrolytes. Avoid drinking excessive amounts of water in a short time.

If you experience weakness, dizziness, or difficulty moving, immediately seek medical assistance.

Light walking in the hours after the race can support recovery. A gentle massage from a qualified professional may also help relieve fatigue.

We wish all participants a safe, enjoyable, and successful race.
Famagusta Run Organizing Committee