Pleasure, challenge, self-fulfillment, social experience and sporting achievement, bring thousands to participate in the 2021 Tiberias Marathon events.

Standing on the starting line beyond the chosen route and crossing with satisfaction of the finish line, require proper preparation. Participation without proper preparation can result in injury and health damage

Physical preparation

Before starting running training

If you have any doubts about your health eligibility to start running training, it is advisable to contact your family doctor or sports doctor and consult him.

Training

  • If you have never run long distances, it is advisable to practice under the guidance of a professional. The training program should include training in the heart-lung system and the musculoskeletal system. A training program based on a custom bar of effort should be carried out to avoid an overtraining situation that increases the risk of injury.
  • It is recommended to set running goals (distance and time) that match the level of training and physical fitness.
  • Participation in a half marathon is recommended for those who have performed at least 3 runs of 10 km in the two previous years.
  • Participation in a marathon is recommended after participating in no less than 2 half marathon races in the previous two years.

Injury or illness during the training period

  • Any training that has not been performed due to injury or illness requires a return of two days of training back in the training program. It is advisable to consult a professional regarding the most appropriate way to return to the training routine after illness.
  • Running with a known injury, which has not healed properly, can aggravate the injury and even cause irreversible damage.
  • If in the week before the race you have a disease accompanied by fever, upset stomach or diarrhea, you must avoid participating in the race!

The Ministry of Health recommends being examined by a family doctor or sports doctor before participating in the race

  • According to his instructions, the test should include an ECG chart to rule out congenital heart defects.
  • A health statement includes a reference to the health condition in the week leading up to the sporting event.

Nutritional preparation

48 hours before the race

  • Consume carbohydrates such as pasta, rice, potatoes or bananas.
  • It is necessary to salt the food a little more than usual.
  • Do not overdo it by drinking coffee and alcoholic beverages.
  • Drink 500 cc of water two hours before the jump.
  • Drink another 500 cc of water at a slow pace until leaping.
  • Make sure you get hours of sleep in general, and especially the night before the race.

During the run

  • Drink water at each station.
  • The recommended drinking rate is 7 ml / kg / hour for men (for example – a man weighing 70 kg is recommended to drink about half a liter of water per hour) and 6 ml / kg / hour for women. In addition, more About 100-300 ml of water per hour, according to the rate of sweating and depending on the weather conditions *.
  • In hot conditions, it is recommended to pour water on the head and body, cool with water spray along the route and increase fluid intake.
  • For half marathon and full marathon runners, it is recommended to also consume more salts (salt pills, isotonic drink or gels), in order to prevent the development of sub-sodium in the blood (hypothermia).
  • (* In order to estimate the volume of fluid lost during the run can be weighed before and after the run (without clothes, which tend to absorb a lot of sweat).

After the run

  • Drink water and eat as needed.
  • It is recommended to weigh before and after the run (without clothes, which tend to absorb a lot of sweat), in order to estimate the volume of fluid lost during the run. Every 1 kg drop from the weight before the run requires drinking 1-1.5 liters of water (no more!).

Conduct before and during the run

  • Dress in accordance with the expected weather conditions in the race. It is recommended to make dry clothes for changing after the race.
  • It is recommended to write personal information on the back of the number tag that will include identifying details: name, telephone number and essential medical details, such as – sensitivity to medications, background diseases (diabetes, asthma, etc.) and more.
  • Diabetics are asked to run with a badge or other identification mark, indicating that they have diabetes, and take with them a carb in whatever way they are accustomed to, that will be within reach.
  • Asthma patients are asked to run with a badge or other identification mark, which indicates that they have asthma. It is recommended to use the inhaler as needed.
  • Stop running on the side of the road and contact one of the medical staff scattered along the track at each appearance of:

* Chest pain

* New and unfamiliar pain

* Abnormal shortness of breath

* Dizziness, nausea, general weakness

If you recognize that one of the other participants is feeling unwell or collapsing, seek medical attention immediately.

Health Declaration

Please note that to complete your registration and participate in the race, you must read carefully and sign the health declaration document, which appears when registering on the website.
It is important to emphasize that you must pay attention to your health condition, before participating in the race, and in case of a medical problem you should consult a doctor.
Any change in your health in the days leading up to the race (fever, insomnia, heart problems, vomiting, etc.) requires medical advice.
* Please note that the health declaration must be signed electronically, during the initial registration process only.

Good luck!

There may be changes in E&OE.