April is the most beautiful time of the year. In the coming days, multiple marathon events will take place in Beijing. From the first starting gun in the early morning to the cheers and embraces beyond the finish line, the Beijing 120 medical support team will always be there, standing by along the course.

We are proud of every runner who steps onto the starting line. At the same time, we sincerely want to remind everyone: the true finish line of a marathon is not the moment you cross it, but the moment you return home safely. We hope the following tips will help you enjoy the race more scientifically and safely.

1. Big temperature differences between morning and evening—don’t skip warm-up and staying warm

In recent days, the temperature difference between day and night in Beijing has been significant. It may feel chilly at the start, but you may heat up as you run.It is recommended to wear warm clothing before the race and store it only after a full warm-up.If you feel too hot during the race, adjust your pace gradually—avoid sudden acceleration or abrupt stops.After crossing the finish line, dry off your sweat as soon as possible and change into dry clothes, as this is when your body is most vulnerable to catching a chill.

2. Listen to your body—it matters more than a PB

We know many runners have trained hard for this race and hope to achieve a personal best (PB). However, please remember that blindly chasing a PB may push your body beyond its limits. The cardiopulmonary system has its limits, and crossing the safety threshold may lead to serious cardiovascular or cerebrovascular emergencies in an instant.

Special attention should be paid to high-risk periods: from 10 km onward and during the final sprint.

10–40 km segment (including full and half marathons): the body is under heavy load, and heart rate remains high. If there are underlying chronic conditions affecting vital organs—such as coronary heart disease or hypertension—acute episodes may occur.

Final sprint stage: the body is already extremely fatigued. Sprinting can cause a surge in adrenaline, and stopping abruptly after crossing the finish line may reduce venous return to the heart, placing a double burden on it and increasing the risk of sudden cardiac arrest.

In addition, as the weather gets warmer, the risk of heatstroke during marathons also increases.

Your body is the most honest pacer. If you experience chest tightness, chest pain, difficulty breathing, dizziness, nausea, or feel unsteady or disoriented, slow down immediately and signal to medical staff or volunteers along the course.
This is not giving up—it is being responsible for yourself and your family. Knowing when to stop and seek help is a sign of a mature runner. A PB is never more important than your life.

Also, it is not recommended to participate in multiple high-intensity races in a short period (“back-to-back” events). Both muscles and the heart need adequate time to recover. As long as you stay healthy, there will always be more races ahead.

3. Hydrate—and replenish electrolytes

During a marathon, you sweat heavily. Drinking only plain water is not enough. Along with fluids, your body loses electrolytes such as sodium and potassium. Drinking excessive plain water alone may overly dilute blood sodium levels, leading to hyponatremia—which can cause dizziness, nausea, muscle cramps, confusion, and even be life-threatening in severe cases. This is one of the key risk factors near the finish area.

It is recommended to consume electrolyte-rich drinks at aid stations, such as sports drinks, fruit juices, or vegetable juices. You may also eat foods like bananas to help maintain electrolyte balance. Drink small amounts frequently—do not wait until you are very thirsty to drink large amounts at once.

If you experience frequent muscle cramps, dizziness, or nausea, go to a medical station promptly.

4. After finishing, walking and stretching are more important than sitting down

Reaching the finish line is exciting—but don’t lie down or sit immediately.Continue walking slowly for about 10 minutes to allow your heart rate and blood pressure to return to normal gradually.

After walking, when your body is no longer under acute stress, begin stretching. Start with a few dynamic movements (such as leg lifts, arm swings, and torso rotations) to further relax your muscles, then perform static stretches for major muscle groups like calves, quadriceps, hamstrings, and glutes. Hold each stretch for 15–30 seconds, aiming for a gentle pulling sensation. Avoid bouncing or overstretching.

After receiving your finisher supplies, avoid immediately eating greasy, overly sweet, or hard-to-digest foods, and refrain from smoking or drinking alcohol.Once your body feels recovered, you may consume easily digestible foods to help restore liver glycogen.

If you feel noticeably unwell after finishing—such as pale complexion, slurred speech, or unsteady standing—please go to the post-race medical area. Many issues can be prevented or controlled with timely care.

5. Medical support is always nearby—don’t hesitate to ask for help

Along the course, you will see clearly identified event volunteers.If you feel unwell, wave your hand and clearly say, “I need a doctor.” We will reach you as quickly as possible.

Do not push through discomfort out of embarrassment. We are here to help you finish the race safely.

Thereis a message to all the marathon runners.

The charm of a marathon lies not only in challenging yourself, but also in the calm satisfaction of finishing safely. We sincerely hope every runner can enjoy the race while respecting their limits and participating rationally—working together with us to protect health.

We wish you a healthy, enjoyable race, and a successful and safe finish!