Pleasure, challenge, self-realization, social experience, and athletic achievement attract thousands to the 2021 Sylvan Adams Tiberias Marathon.

Standing at the starting line of the selected course and crossing the finish line with satisfaction requires proper preparation. Participating without proper preparation can lead to injury and medical hazards.

Physical Preparation

Before Starting Running Training

If you have any doubt regarding your medical fitness for running, we suggest that you contact your family physician or a sports doctor for a consultation.

Training

  • If you’ve never run long distances, you should practice with a professional. Your training regime should include endurance and musculoskeletal exercises. You must conduct a training plan based on a personalized effort bar to avoid overexertion, which increases the risk of injury.
  • Set running objectives (distance and time) that correspond with your physical training and fitness level.
  • Participation in half marathons is recommended for athletes who ran at least 3 10K runs in the preceding two years.
  • Participation in marathons is recommended after participating in no less than 2 half marathons in the preceding two years.

Injury or Illness during Training

  • Any training missed due to injury or illness requires athletes to go back two training days on the plan. Confer with a professional on the best way to resume training after an illness.
  • Running with a known injury that has not properly healed might exacerbate the injury and even cause irreparable damage.
  • Where you suffered from a fever, upset stomach, or diarrhea one week prior to the race, avoid participating in the race.

The Ministry of Health recommends testing by a family physician or sports doctor prior to participating in the race.

  • According to MOH guidelines, such an exam must include an ECG to rule out congenital heart defects.
  • Health declaration including input on the medical condition in the week preceding the sporting event.

Nutritional Preparation

48 hours prior to the race

  • ncrease carbohydrate consumption, such as pasta, rice, potatoes, or bananas.
  • Salt your food a little bit more than usual.
  • Do not drink too much coffee and alcoholic beverages.
  • Drink 500ml of water two hours before the launch.
  • Drink another 500ml of water slowly until the launch.

During the Race

    • Drink water at each station.
    • The recommended drinking rate is 7 ml/Kg/hr. for men (i.e. a man weighing 70 Kg, should drink ~500ml every hour) and 6 ml/Kg/hr. for women. In addition, another ~100-300 ml of water per hour should be added according to the perspiration rate and weather conditions*.
    • When it is hot, it is best to pour water on the head and body, chill in the water sprayers along the course and increase your fluid intake.
    • Half marathon and marathon runners should also consume more salts (salt pills, isotonic beverage or gel) in order to prevent the development of hyponatremia.

     

    (*To estimate the liquid volume lost while running, runners can weigh themselves before and after the race (without clothes, which tend to absorb sweat). Each 1 Kg of weight lost requires drinking 1-1.5 liters of water (no more!)

After the run

  • Drink water and eat as needed.
  • Weigh yourself before and after the run (without clothes, which tend to absorb sweat) in order to determine the fluid volume lost during the run. Each 1 Kg of weight loss requires drinking 1-1.5 liters of water (no more!)

Conduct Before and During the Run

  • Dress according to the weather forecast for the race. Prepare dry clothes to change into after the race.
  • Record your personal details on the back of your bib, including the following: Name, telephone number, and essential medical information, such as drug sensitivity, background diseases (diabetes, asthma, etc.), and more.
  • Diabetics are requested to run with a badge or another identifying mark, showing that they are diabetic, and to have a carbohydrate that they are used to within reach.
  • Asthma patients are requested to run with a badge or another identifying mark, showing that they suffer from asthma. Use of a ventilator is recommended as needed.
  • Stop running on the side of the road and contact a member of the medical staff in any case of:

*Chest pain

*New and unfamiliar pain

*Unusual shortness of breath

*Dizziness, nausea, general weakness

If you notice one of the other participants feeling ill or collapsing, alert the medical staff immediately.

Health Declaration

Please note, in order to complete your registration and participate in the race, you must carefully read and sign the health declaration appearing on the website.
It is important to note that you must pay attention to your health before participating in the race and, in case of a medical problem, consult with a physician.
Any change in your condition on the days preceding the race (fever, sleeplessness, cardiac issues, vomiting, etc.) obligates a medical consultation.
*FYI, the health declaration must be signed electronically during the preliminary registration process only.

Good luck!

 

Changes might apply | E.&O.E.