March Day - September 21, 2019
SURVIVING THE MARCHTraining Schedule
- Realistically you should not attempt the march without training first.
- Follow a realistic and progressive training schedule, working up to 26.2 miles several weeks before a march.
- When training, wear the boots or shoes and carry the equipment you intend to use on the march.
- At the very least you should have marched 100 miles in the shoes you intend to wear during 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.
- This is a rigorous and demanding event. You should be in good health to participate.
- 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.
- Since the march begins early in the morning, 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.
- Bring and use sunscreen. Your face, neck and shoulders are especially vulnerable. Sweating will wash the sunscreen off, so reapply it frequently.
- It’s a good idea to wear sunglasses.
EATING AND DRINKING
- Avoid alcohol for 48 hours before the march.
- Avoid caffeinated beverages for 24 hours before the march. Both alcohol and caffeine will dehydrate you.
- Carbohydrate load the evening before (pasta is a good pre-march dinner).
- 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.
- 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.”
- Carry some pre-cut moleskin pieces to fit these areas, and apply it before the “hot spot” develops.
- 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.
- 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.
- 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 someone to retrieve them.
- Persons needing hospitalization will be taken to Northern Hills General Hospital (Deadwood/Lead Hospital), Deadwood, South Dakota.
- If you have questions regarding your health and participation in this event, consult your physician.