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Questions & answers


Here we will bundle the most common questions & answers. If you have a question about your preparation for the Amsterdam Marathon, please send an email to: ponrunners@runningamersfoort.nl. For other questions regarding your participation please contact us at ponfit@pon.com.

Questions & answers

  • How many guests can I bring to the Friends & Family Party at Move on Sunday?   
    Due to limited capacity, every runner is allowed to bring three guests to Move. If you want to invite more guests, you can only do this if someone else brings fewer people along. We’ll check everyone’s plans in early October and let you know in advance whether you can bring more than three supporters. On the day itself, you will therefore not be allowed to bring more than three guests without approval.
  • Where do the Pon supporters gather?   
    Clearly, we cannot have too many supporters along the route. We have selected special points along the route where we would like to cheer you on en masse. It would be great if you ask your family, friends and other supporters to come to one of these points so that we can really make an impression and really boost your morale!
  • Do I really have to do the ‘Long Slow Distance run’?   
    ‘It’s a question that people keep asking’, says JanWillem. ‘Runners are often accustomed to one single (usually fast) pace and find it difficult to reduce their speed. They also feel like slow running might not improve their physical condition enough. Keep in mind that while intensive training may well make you stronger, it also breaks down muscle tissue. By doing Long Slow Distance (LSD) runs you'll give your body time to recover. At the same time it improves your basic endurance level and encourages fat burning as a source of energy. This means you'll be able to keep running longer. Scientists agree that it pays off, so I would definitely recommend it.’
  • What to wear when it’s cold?  
    In general, people often tend to wear too much, because people dress the way we 'normally' do. However, physical exertion generates heat and therefore too much clothing is not only unnecessary, it even works against you. After all, if your body is unable to reduce the excess heat, it will slam on the brakes and your performance level will drop.
  • How to adjust my training schedule when it’s hot?  
    Try to train outside whenever possible. However, if it's very hot, then do not train too intensively! Adjust your pace, don't run for too long or train indoors. If you frequently use a treadmill, make sure you choose one with a hard surface that does not bounce much. It imitates the surface of the streets as much as possible and therefore prepares you better for running in Amsterdam.
  • How long before the marathon can I still do an intensive training? 
    Make sure you take the necessary recovery time into account. A good rule of thumb for an intensive training is 6 days of recovery for a 10 km run, 10 days for 16 km and 20 days for 32 km. So, do not run too intensively after the end of September or you won't have enough time to recover before the marathon.
  • What energy products can I bring in my luggage?  
    In general gels, food and energy bars can be taken on the plane. Pack them carefully into your hold luggage: do not take them in your hand luggage. The products must be in the original and unopened packaging, preferably with a description of the ingredients. To minimize the risk of problems, do not bring more than you realistically need for your own use. You should also check whether there are any substances that you are not allowed to take out of your country of origin. Lastly, be aware that there might be specific rules in the country of your stop over. Better safe than sorry: always contact the customs authorities if you have any doubts. Pon can not be held responsible. More info on the website of the Dutch Tax and Customs Administration.
  • What should I eat or drink after a training session?  
    After a competition or workout, you will recover better if you replenish your proteins, carbohydrates and fluids as soon as possible. A cup of tea or water, a bowl of quark with fruit or a wholemeal egg sandwich, for example, is a good option. If you are going somewhere else after a competition or an intensive workout and it’s difficult to bring snacks along with you, then a protein shake is an excellent option.
  • How does my current workout fit in with training for the marathon?  
    Generally speaking it should not be a problem to combine another sport with your preparations for the marathon. However, ever sport/exercise has an impact on your body. So, if you are combining your preparations for the marathon with another sport, leave out one of your trainings in the schedule. 
  • Am I insured during the Amsterdam Marathon?
    Yes. We have arranged a travel insurance for all Pon participants during the following dates:

    Australia, Asia & USA: 18, 19, 20 & 21 October 2019
    Germany & Scandinavia: 19, 20 & 21 October 2019
    Netherlands: 19 & 20 October

    On these dates insurance costs will be for Pon. If you decide to stay longer or bring relatives and/or friends, these costs will be at your charge. You need to make arrangements for this yourself.