Medical guidelines

Medical guidelines for runners in the 2020 Jerusalem Winner Marathon events

Enjoyment, challenge, self-fulfillment, social experience and athletic competitiveness bring thousands of runners to the 2019 Jerusalem Winner Marathon events. But the anticipation at the starting line and the satisfaction when crossing the finish line require adequate preparation. Running a race without preparing properly can cause injuries, be harmful to your health, and in extreme cases even lead to death. The following guidelines will help your legs carry you across the finish line, healthy and smiling.

Physical preparation

:Before you begin training
If you have any doubts about your physical ability to begin running, it is advised to consult with your family physician or with a sports physician.

:Training
-If you have never run long distances before, training with professional trainer is advised.
Include exercises in your training program that focus on both the cardiovascular and musculoskeletal systems.
Be sure to follow a training program that is based on your personal fitness level to avoid over-training which can increase the risk of injury.
*It is advised to Set targets (distance and speed) that suit your training and fitness levels.
-Running the half-marathon is recommended for runners who have participated in at least three 10km races over the past two years.
-Running the full marathon is recommended only after running at least 2 half-marathon during the previous two years.

Injury or illness during training:
-Any training session that was canceled due to injury or illness will set the runner back two days in the training program. Please consult with an expert regarding the optimal way to resume training after an illness.
-Running with an injury that has not completely healed may worsen the injury and even cause irreversible damage.
-If you suffered from fever, upset stomach or diarrhea during the week before the marathon, do not participate in the marathon.

The Ministry of Health recommends that runners be examined by a family or sports physician before running in the race:
-Ministry guidelines indicate that the examination should include an EKG in order to rule out congenital heart defects.
-The health statement includes a reference to the runner’s health condition during the week preceding the race.

Nutritional Preparation

 two days before the race
-Increase intake of carbohydrates such as pasta, rice, potatoes and bananas
-Consume a bit more salt that you normally would
-Refrain from drinking coffee and alcoholic beverages
-Drink 500 ml of water two hours before the race
-Slowly consume another 500 ml of water before the race begins
Be sure to get enough sleep, especially on the night before the race.

 

During the race
-Drink water at every station
-The recommended water consumption rate is 7 ml per kg per hour for men (e.g. a man weighing 70 kg should drink approximately 0.5 liters of water every hour) and 6 ml per kg per hour for women. Drink an additional 100-300 ml of water each hour, according to quantities of sweat and weather conditions
-On hot days, runners should pour water over their heads and bodies, cool themselves under the sprinklers along the course and increase water intake.
-Half-marathon and marathon runners should use electrolytes tablets, isotonic drinks or gels during the run in hot days and if you sweat a lot in order to avoid low sodium levels in the blood (hyponatremia).
(To estimate the amount of fluids lost while running, weigh yourself before and after training (without clothes that tend to absorb large quantities of sweat). Each kg. less after running is equivalent to 1-1.5  liters of water (but no more than that!)

 

After the race

Drink water and eat as needed.

It is recommended to weigh yourself before and after the race
(without clothes that absorb large quantities of sweat), in order to estimate loss of fluids during the race. Every kilogram lost during the race should be replaced with 1-1.5 liters of water (but no more!)

 

Before and during the race

-Dress according to the weather conditions on the day of the race. Prepare a change if needed after the race.
-Note important personal information on the back of your number tag including: name, telephone number, important medical information (sensitivity to drugs, conditions such as diabetes and asthma etc.)
-Runners with diabetes should carry a tag or indication of their condition and carry carbohydrates
-Runners with asthma should carry a tag or indication of their condition. It is recommended to use an inhaler as necessary
-Stop running, move to the side and approach a member of the medical team located along the course
in case any of the following symptoms appear:
Dizziness
Nausea
Weakness
Chest pain
New, unfamiliar pain
Extreme shortness of breath

If you notice that any of the other runners are not feeling well or have collapsed, notify a member of the medical team immediately.

Health Declaration

In order to complete your registration and participate in the race, you must read carefully and sign up the online Health Declaration form (appearing on the online registration form at the website).
Please be aware of your health status, prior to your participation in the race and in case of need, please consult your doctor regarding any medical problems that may appear and might risk your health during the race.
If there will be any deterioration in your health condition, prior to the race (such as: fever, insomnia, heart problems, vomiting, etc.) you must consult a doctor.
Please note, you must sign up and confirm the Health Declaration form.
If you are interested in medical, physiological or nutritional consultations, physical therapy by a sports physical therapist, or physiological exams such as maximal oxygen consumption and anaerobic threshold, please contact the Sports Medicine Center at Shaare Zedek Medical Center, 02-5325590. Marathon runners will receive a 10% discount when presenting their registration number.

 

IGood luck!

 

Details subject to change
E&OE