Hermon Challenge: Guidelines
Instructions for race day
** Dear participants, due to the period we ask to come without escorts, only participants will be allowed to enter the site.
* All tracks and assignments are clearly marked * It is important to maintain a sporty atmosphere! Help the runner next to you if you have identified distress. * Preserve the values of nature! Keep your waste and do not throw it away. * Listen to your body and at any stage where medical assistance is needed to contact the organizers. (Emergency phone is on the chest number). This year’s event will be experienced in a slightly different way, an unforgettable experience
This year, due to the period, there will be no frontal runner training so, in order to maximize the experience for all of us and especially so that we can return home healthy and satisfied, it is very important to read the instructions carefully!
This year, the conference complex and the jump-off complex will be completely separated –
* The conference complex will include four complexes, each complex will be a different color-
1. Distribution of kits. 2. Coffee corner. 3. Heating complex. 4. Storage of belongings.
Compounds will be at distances from each other and will adhere to the rules of the purple character.
* The jump-off complex will be divided within it to allow jumps in permitted capsules.
All assignments will be launched in “capsules” of 20 people and a few minutes apart.
At each end, the first capsule to be launched will be for the fast runners only (no pre-registration for the capsules is required).
* The final complex will be set up in an open area on the upper cable car and will be used for a luxurious layout and the general winners ceremony of all the allotments.
* It is mandatory to wear a mask during the stay in the conference complex, it can be removed only after entering the jump-off complex, it is mandatory to maintain a social distance throughout the event and in each complex!
* The runners are asked to avoid crowding at the entrance to the jump-off compound, after the jump of each capsule, the entrance to the next capsule runners will be allowed. Please have your patience and understanding.
Here are some health guidelines for runners from “Criteria for holding sporting events for long runs” (Ministry of Health, 2013).
Preparation for drinking should begin a day or two before the race, in order to reach a saturated race. The general guidelines are: 48 hours before the race
1) Increase eating carbohydrates of pasta, or rice or potatoes or bananas – all this increases the accumulation of fluid in the body (1 gram of glycogen stores with it 2.7 grams of water)
2) Salting the food a little more than usual, further causes an increase in fluid retention in the body along with the salts (salts, which are excreted with sweat during the run)
3) Do not overdo it by drinking coffee and alcoholic beverages that increase the secretion of fluids from the body
4) Drink 500 cc of water two hours before the jump
5) Take an extra half-liter bottle of water to the jump-off area and drink in small sips until the moment of the jump-off
Drink water at each station. In hot conditions, water should also be poured on the head and body and cooled with water spray along the route. The amount of water to drink during the run should match the amount lost in sweat, as calculated in training (see above). Do not drink beyond this, due to the danger of developing hypodermia in serum (hypothermia). The recommended drinking rate is 7 ml / kg / hour for men (for a person weighing 70 kg about half a liter per hour) and 6 ml / kg / hour for women. In addition, an additional 100-300 ml per hour should be added according to the rate of sweating and depending on the weather conditions.
After the run
Drink water as needed. As explained above, it is recommended to weigh yourself before and after the run (without clothes, which are soaked in a lot of sweat) in order to estimate the volume of fluid lost during the run. Each 1 kg drop before the run requires 1 liter of water (no more!).
Preparation for races at different distances
Participation in long runs (over 10 km) requires careful preparation over time. As part of the training routine. The runner must know his body and limitations and identify possible signs of distress, so that when he arrives at the race he is:
A. Prepare himself through appropriate training for the relevant distance in which he participates
B. During the run, it will detect signs of distress that the body is transmitting and will stop the run before the collapse.
Do not run in races distances greater than those that the participant has prepared himself in training.