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Rest Stops
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TRAINING
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Realistically you should
not attempt the march without training first. |
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Follow a realistic and progressive
training schedule,
working up to 26.2 miles several weeks before a march.
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When training, wear the boots or shoes and
carry the equipment you intend to use on the march. |
BLACK HILLS VETERAN
MARCH MEDICAL TEAM'S RECOMMENDATIONS
The following recommendations are based on the observations of medical
personnel who assist along the march route.
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This is a rigorous and demanding event. You should be in good health
to participate. |
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If you have a medical
condition such as diabetes, asthma or heart disease; if you are on
regular medications or if you have medication allergies, please
legibly write down this information, place it in a zip lock bag and
pin the bag to your marching outfit. That way if you pass out
on the route, the medics will have a better idea of how to care for
you. |
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Since the march begins
before sunup, the temperature will be very cold at the start of the day. By 9 a.m. it will begin
getting warmer and be relatively hot by noon. Light, layered clothing
is a good idea. We highly recommend wearing a hat which provides
shade to your head and neck, such as a “boonie” hat. |
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Bring and use sunscreen.
Your face, neck and shoulders are especially vulnerable.
Sweating will wash the sunscreen off, so reapply it frequently. |
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It's a good idea to wear
sunglasses. |
EATING AND DRINKING
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Avoid alcohol for 48
hours before the march. |
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Avoid caffeinated
beverages for 24 hours before the march. Both alcohol and
caffeine will dehydrate you. |
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Carbohydrate load the
evening before (pasta is a good pre-march dinner). |
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Drink a lot of water the
day before and the morning of the march, and drink at every water
point. Sports drinks are good, as are oranges and other juicy
fruits. You will lose more time due to muscle cramps and
dehydration than you will lose by stopping to drink at every
opportunity. |
YOUR FEET
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You should have at least
100 miles on your marching footwear before doing this march.
This ensures that your gear is broken in and you will know where you
get “hot spots." |
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Carry some pre-cut
moleskin pieces to fit these areas, and apply it before the “hot
spot” develops. |
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Some marchers find that
knee-high nylons next to the skin under absorbent socks are
effective in preventing blisters. Some marchers recommend
applying an extra-dry deodorant to your feet to reduce or prevent
sweating; others recommend foot powder. Experiment during your
training to see what works best for you. |
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If you get blisters,
stop at a rest area and get them treated before continuing on.
Believe us, it will save you time further down the trail. |
OTHER
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If you come upon a
disabled marcher in the trail, note the location and report this
information to personnel at the next rest area
so we can send a someone to retrieve them. |
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Persons needing
hospitalization will be taken to Northern Hills General Hospital (Deadwood/Lead Hospital), Deadwood,
South Dakota. |
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If you have questions
regarding your health and participation in this event, consult your
physician. |
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