Medical Guidelines

Medical guidelines for runners in the 2017 Jerusalem Winner Marathon events

Enjoyment, challenge, self-fulfillment, social experience and athletic competitiveness bring thousands of runners to the 2017 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

Training:

*It is recommended to train with a certified trainer. 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.
*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.
Medical tests can be performed at the Center for Sports Medicine at Hadassah

Nutritional Preparation:

48 hours 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

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).

After the race:
*Drink as much water 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.

Good luck!
Prof. Naama Constantini and Dr. Noam Olshinka
Orthopedic Department, Hadassah Medical Center

Warming Up

The 2017 Jerusalem Winner Marathon warm-up events will include two preliminary races on routes that overlap with the marathon course, passing by some of the most intriguing sites in Jerusalem.

The late David Shlomovitz Race in the Botanical Garden:
Due to the rainy weather and the expected stormy weekend in Jerusalem, the Jerusalem municipality decided to postpone the race in two weeks and maintain it on 13/01/17 in the same hours!

7:00 gathering, ceremony, greetings and warming up
7:50 briefing
8:00 starting race

Best regards,
The Organizing Committee


Subject to changes
E&OE

Kits Distribution

All participants in 10 km, half Marathon and full Marathon tracks are entitled to a runner's kit which includes:
  • Anti sweat running shirt of New Balance
  • Bib number and a timing chip
  • Discount vouchers

All participants in 5 km competitive race are entitled to a runner's kit which includes:​
  • Anti sweat running shirt of Eldan
  • Bib number
  • Discount vouchers
  • Timing chip

All participants in popular 5 km race are entitled to a runner's kit which includes:​
  • Anti sweat running shirt of Eldan
  • Bib number
  • Discount vouchers

All participants in 1.7 km Family race are entitled to a runner's kit which includes:
  • Regular T-shirt of Jerusalem Municipality
  • Same bib number for all family members

Receiving your kit:
  • Runners kits will be distributed at the Sports and Health Exhibition at the "Pais Arena" - Jerusalem, on March 14th-16th, 2017, 15:00-22:00.
  • To receive their kit, runners will be asked to present ID, confirmation of registration and if necessary,
    in case of a participant under the age of 18, a signed parental consent.
  • Runners can collect kits for up to five additional runners by presenting a signed power of attorney document.
  • Please check it's contents carefully When you receive your kit

Please note: Runners' kits will not be distributed on the day of the race!

Details subject to change.

E&OE
Marathon Day

Marathon Day

The Morning of the Race – Sacher Park

The staging area at Sacher Park is located within walking distance of the parking lots (follow signs and indicators).
All race services and booths will open at 6:00 AM.
Enter the parking lot via the entrance noted on the parking voucher in your runner's kit.
Parking instructions will be provided. Runners will receive a map of the park in their runners' kits (available here as well for your convenience).
Handicapped parking - On the day of the marathon, handicapped parking will be available in the Berlin Center and Israel Museum parking lots.
Please note that no weapons are allowed in Sacher Park.

The following services will be available:
  • Separate dressing rooms for men and women
  • Three separate areas for free storage of personal belongings during the event, for marathon, half-marathon and 10 km runners. Please store your belongings in the correct area. Large bags cannot be stored.
  • Lively warm-up and aerobic exercises
  • Synagogue
  • Massage tent for marathon runners only
  • Stations for registration issues and information updates
  • Information station and lost & found area
  • Police/municipal command and control center
  • First aid stations

Medals can be engraved on-site for runners' convenience at a station that will engrave the runner's name and finish time for a fee of 10$.
Medals with personal engravings can be ordered after the day of the marathon as well.

Marathon Shop:
Would you like to buy the official Jerusalem Winner Marathon products, merchandise and sports apparel? come and visit the Marathon Shop, which will be open during the Sport Expo or marathon day.

Transportation

By Car By Bus By Train
Car Service
Nesher transportation services from Ben-Gurion Airport to Jerusalem and its vicinity operate 24 hours per day and can be found on the ground floor of the airport at the service station (G) near gates 01-03. Follow the signs at the airport.
Telephone number: 02-6257227

Taxi Services
Hadar Lod is a taxi company that is certified to transport passengers from Ben-Gurion Airport to all parts of Israel, 24 hours per day.
Telephone number: 03-9711103

Special transportation and car rentals with Diesenhaus-Unitours Tourism Ltd.
Diesenhaus-Unitours Incoming Tourism Ltd. is the official travel agency for the Jerusalem Marathon.

Contact them for offers, transfers, and car rental services.

Book transfers and assistance at the airport

Book car rentals

Payment by credit card: Visa/Diners; Master Card/Eurocard; American Express.
Charges will be made by Diesenhaus-Unitours Incoming Tourism (1998) Ltd.
Buses
Egged route 5a or Kavim route 13 from Ben-Gurion Airport to El-Al Junction
Egged route 947 from El-Al Junction to the central bus station in Jerusalem
Train
All information about train schedules and routes can be found on the Israel Railways website.

Map

Gates Leap

Schedule and starting and finish lines



Starting line: all heats will start at Rupin Rd. at the junction between the Israel Knesset building and the Israel Museum.

Please note: Runners should arrive at the starting line 15 minutes before the indicated time.

Starting Gates

Bib Numbers and Starting Gates
Please attach your bib number to the front of your shirt. The color and letter that appear on the number tag are your entry ticket to the starting point.
Find your starting gate according to the letter that appears on your bib number:
  • Marathon – Blue number, letters A and B
  • Half-Marathon – Red number, letters A, B and C
  • 10 km race – Numbers are green, grey or yellow
  • Group 1 – green numbers
  • Group 2 – yellow numbers
  • Group 3 – grey numbers
  • 5 km race – A-competitive - orange ; B-community - light blue

Runners that do not provide their target time at registration will be assigned to the slower corral.

If you are running with a partner or a group, please note the target time of the slowest participant.

Starting off safely:
  • The starting gates are located one km away from the park. Please plan accordingly
  • Arrive at the starting area 15 minutes before your scheduled starting time
  • Approach the starting line slowly and carefully, and maintain a safe distance between runners.

Your personal time will be measured from the moment you cross the starting line.
You may leave your sweatshirts at the starting line. All clothing will be donated.

Pacers

Pacers will be positioned at appropriate points in each gate with clear indicators of each pacer's target time.

Stand near them even if you will not be using their services so that you run alongside people with target times that are similar to your own.

Pacers are sponsored by Jerusalem's Breakfast Club runners.

10 km race times: 40, 45, 50, 55, 60, 65, 70 min.
Half-marathon times: 1:30, 1:35, 1:40, 1:50, 2:00, 2:10, 2:20, 2:30 hours
Marathon times: 3:15, 3:30, 3:45, 4:00, 4:15, 4:30, 4:45. 5:00 hours

Crossing the Finish Line:
Please avoid gathering near the finish line at the end of the race so that the next runners can cross the finish line safely.

Walk quickly towards the water station to receive a bottle of water and a medal and proceed towards the staging area.
All runners are invited to take part in the sports event at the staging and finishing areas in Sacher Park.

*** All information applies to men and women alike.

Details subject to change
E&OE

Happening Points

Marathon Day

The day of the marathon is an exciting day not only for the runners but for Jerusalem's residents and guests as well, who participate in the event to cheer on the runners and revel in the electrifying atmosphere in a unique city on this special day. Activities will be offered throughout the day at the starting point in Sacher Park and at various locations along the different routes throughout the city.

Sporting Events at Sacher Park
On the day of the marathon, Sacher Park is the main attraction and the entire area will take on a festive air in honor of the occasion. Runners and guests are invited to join some of Israel's best sports trainers in warm-up exercises, Zumba, aerobics and more; dance to the beat of the drums, and get great discounts on sports and athletic equipment including clothes, shoes and recreational products.

Events Along the Track

Activities
The International Jerusalem Winner Marathon is considered one of the most fascinating, exciting and challenging marathons in Israel and the world. The tracks take runners on a journey through Jerusalem's unique history, religion and culture, which varies from one neighborhood to the next. The race tracks pass by the site of King Solomon's first Holy Temple, through Via Dolorosa – the famous street that attracts visitors from all over the world, and many other fascinating sites. Activity stations will be located at various points along the tracks to entertain the crowds, spur on the runners, and boost the exciting athletic atmosphere in the city on the day of the race. Jerusalem invites you to cheer on the thousands of runners and enjoy a wide range of activities.

Recommended points for spectators:
Are you planning to cheer your runner? The runners will be happy to meet you at the following points:
Bezalel Junction Ben-Zvi Boulevard, Highway 1 statue near the water point, Plomer Square, Mishkenot Sha'ananim, Oranim Junction, Hamashbir plaza on King George Street, the entrance to the University of Mount Scopus, Armon Hanatziv, the Governor's Palace, Jaffa Gate, Cinematheque Bridge, Safra Square, the Railway Complex, Emek Refaim.
Come to cheer the runners, enjoy the atmosphere and participate in the festival!

E&OE

Participants List

Health Declaration

Commit to Your Health!

Proper physical preparation is a key principle for every Marathon runner; otherwise runners may find themselves with some severe injuries and major health damages.
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 condition 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.

For more medical guidelines information