Medical guidelines
The health guidelines for runners are per the “Standards for holding long run sporting events” (Ministry of Health, 2013). The runner must start hydrating a day or two before the race in order to start the race properly hydrated.
Preparing for the different running distances:
Taking part in long runs (longer than 10 km) requires rigorous preparation over a period of time. As part of the training routine, the runner must get to know their body and its limitations well, and know how to identify all possible signs of distress.
Preparation by using the right training program for the type of race
The runner must be able to identify any signs of distress as they occur and stop running before they get worse.
It is forbidden to take part in an Ultra Desert race that exceeds the distance that the runner trained for.
Basic rules of conduct for participating in long distance races:
It is recommended to be checked by your GP before starting the training program and to take an ECG test.
It is recommended to consult a certified trainer about your training program.
A runner who falls ill in the days prior to the race is advised to cancel their participation.
The general guidelines are:
24 hours before the race: Increase intake of carbohydrates and salts, reduce the amount of coffee being drunk, avoid alcoholic beverages, drink at least half a liter in the few hours before the start of the race.
Before starting the race: Calmly drink another half a liter.
While running: Don’t forget to drink water. In hot weather, pour water over your head and body. The amount of water drunk during the run should compensate for loss by sweat.
Make sure not to drink too much.
After the run: Drink and recover gradually.