Safety in mountain races

When we talk about risks in mountain running, we usually only see objective dangers such as falls or slips on wet stones or the use of unsuitable shoes or footwear. However, there are some unseen potential hazards that can cause serious and even fatal accidents.

Knowledge of risks on the part of the mountain runner

Nowadays, mountain races are growing and there are many people taking part in them who do not know the mountains well because they have come directly from other sporting disciplines.

The runner is primarily concerned with his or her performance during the race and getting the best possible time. This causes the runner to think of nothing else and medical problems that may arise are often neglected. This type of situation can lead to a serious accident or even death.

Most mountain runners are unaware of the cardiac risks that come with exertion and especially those that can occur in the midst of activity.

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Hidden medical risks in a mountain race

The following are some of the main hidden risks that should be carefully considered when running a mountain race:

Sudden Death

This is a problem of which it has not been easy to know precisely the magnitude. This is because it is difficult to determine the number of runners who do these activities and the number of deaths, as sometimes a person goes out into the mountains and dies. In this way it would not be counted as a sudden death in mountain sportsmen and women.

However, an estimated 200 deaths of athletes per year fall under the description of sudden death. This means that the magnitude of the problem is considerable and growing, as more and more people are becoming involved in sports every day. playing high-performance sports such as mountain races.

They have a huge media impact. We all think of "runner died of sudden death" at a race, walk or sporting event. Therefore, taking into account the increasing magnitude and high volume of fatalities, we have to start considering this situation as a safety issue.

Hypothermia

One of the most frequent problems that can be found in mountain races are cases of hypothermia. To counteract them, the only thing you have to do is to follow the recommendations given by the race organisers regarding the obligatory equipment to carry.

Surely you all remember the case of the 21 runners who died during the course of an ultra-marathon in China in May 2021. A tragedy that could have been avoided, in which all the necessary ingredients for hypothermia to occur coincided. In this article we talk about what hypothermia is and how to avoid it.

Many runners try to lighten the weight they carry by not carrying the obligatory equipment such as windbreaker and thermal blanket.

The following may also occur in certain sections HEAT SHOCK which are also caused by poor hidratación.

Dehydration

Dehydration refers to disorders of the water-electrolyte balance. For mountain runners, it is important to hydrate very well and this hydration must supply all the electrolyte needs of the body.

The body needs water and among all the electrolytes, sodium is essential because it provides energy. These are the basic requirements, the quantities should be in accordance with the weather and the toughness of the event.

It is important to have very good estimates of the amounts of liquid, In other words, there must be a strategy during the race or even during training on the amount of liquid to drink. Overhydration is not appropriate either, what is recommended is to hydrate from the first quarter of an hour and not in large quantities, but only in quantities that are adequate for your weight and requirements.

The main objective of a runner is to ensure water and electrolyte intake and to be very clear about the quantities. It is advisable to prepare the isotonic drink ideal by supplementing with sodium-rich foods such as nuts, cured ham and olives. It is even possible to bring a small amount of salt from home.

• Isotonic drinks for mountaineering: what they are, why use them and how to make your own homemade drink
• Hydration in the mountains

Occasionally dehydration can turn into a more serious problem. or can be a source of heat that can cause cardiorespiratory arrest and death.

The bird

This popular expression is used when a physical effort is made and a dazed state appears. It is not always caused by hypoglycaemia, it can be the sign of other problems such as low blood pressure, severe dehydration or hyponatremia. That is to say that the word "bird" is a very broad concept, it could even be an indication of a cardiological problem, that is to say that the word encompasses a more global concept.

Conclusion

Knowing the hidden dangers in a mountain race will help you make the best decisions during the activity. Remember that in addition to the "visible" risks, there are many more hazards and risks to manage. When you are in a mountain race, your safety is your responsibility.Therefore, you should be alert to all the signs and alarms.

SOURCES: Safety & Rescue / Made in Mountain