Safety Guidelines
Topics Be Safe Refuel Your Body Dress Appropriately Know The Event Prevent Accidents Know Your Agenda
BE SAFE Obey Traffic Laws Always Use The Sidewalk Watch For Cars Watch For Trains Be Alert & Aware
Obey Traffic Laws Pedestrians violate traffic rules & cause traffic collisions almost as often as drivers do. These roads are not closed.
It is unsafe & illegal to walk here. It is unsafe & illegal to cross this street except at the crosswalk. No pedestrians.
Always Use The Sidewalk If no sidewalk is available, walk close to the curb. Don t walk more than two abreast.
Crossing Streets Always use a marked crosswalk when available. Stop at each curb, edge of road & corner. Look left, right, & left again before crossing. Don t assume that drivers see you! Make eye contact. Are cars turning right-on-red? What if a car runs a red light?
Crossing At Intersections Obey the pedestrian signal. If Don't Walk" is flashing, do not start to cross. But if you have already started, finish. If there is no pedestrian signal, use crosswalk on a green light when safe. Watch for cars turning right-on-red.
Using Crosswalk Signals With A Group Watch for cars if you are in the front, middle or end of the group. If you are near the end of the group, stop & wait for the next light.
Common Accidents Pedestrian darting into street Vehicle turning into path of pedestrian Pedestrian hidden by bus Pedestrian jaywalking
Watch For Trains Look, Listen, & Live. Never try to beat the train. Cross tracks only at rail crossing. Obey warning devices (lights & crossing arms).
Be Alert & Aware Be alert. Always be aware of your surroundings. Never wear headphones. Never talk or text on your cell phone while walking.
REFUEL YOUR BODY Your safety, your body & your health are your responsibilities. Don t push yourself. Look out for yourself & others! Hydration Blister Prevention Stretching Nutrition
HYDRATION Drink water hours prior to walking to allow time for extra fluids to pass through your body. Try to avoid caffeine before the walk. It causes you to lose fluid, making you thirstier. Rest-stops have water & sports drinks.
Alternate water & sports drink every 20minutes. Water hydrates! HYDRATION Sports drink (sodium) helps water absorption & energy. It also delays fatigue! Continue to drink water after your walk.
Signs of Mild Dehydration Thirst Dry lips Dry mouth Flushed skin Fatigue Irritability Headache Yellow urine Decreased urine output Increase Fluid Intake
Signs of Real Trouble Moderate/Severe Dehydration Very dry mouth Confusion Severe irritability Headache or cramps Stiff / painful joints Blue lips or blotchy skin Cold hands or feet Rapid breathing Rapid or weak pulse Dizziness / fainting Disinterest in drinking General Issues Confusion Fatigue / lethargy Cuts Bruises Blisters Redness Sore spots Heat rash Call For Help
Prevent Blisters Clean, dri-weave non-cotton socks Change socks often! Well worn-in shoes Alternate shoes!
Stretch Often Prior to walking: Warm-up your muscles. Follow along with the instructor. Do your regular stretches When resting & after walking: Stretch again.
Nutrition Graze through the weekend. Eat carbohydrates (oatmeal, wholegrain cereal, whole wheat bagel, power bar, bananas). Eat things you have previously tried, so you know how you react. Rest-stops have fruit & nutrition bars. Do Not Eat: Anything heavy or fatty. Anything to upset your stomach.
DRESS APPROPRIATELY Lanyard Clothing Footwear Accessories
Wear your lanyard at all times, on & off the route. Comfortable, breathable clothing. Shoes: Multiple pairs, well worn-in. Socks: Dri-weave, clean, non-cotton.
Sun Protection: Hat or visor, sunglasses, sunscreen. Optional: Lightweight water/ wind-proof jacket. Theme attire! Beat MS! Walking to the Beat to D feet MS. Show us your Rock Band Gear!
KNOW THE EVENT Support And Gear (SAG) Rest-Stops Lunch Stops Photography Medical Support
Support And Gear (SAG) Many SAG vehicles patrol the route to ensure your support & safety. SAGs give rides to rest-stops, lunch or the finish line, & communicate with Event HQ. No personal SAGs allowed. For your safety, do not leave the walk route.
Support And Gear (SAG) Please communicate with SAGs: Thumbs up = I m okay. Keep going. Thumbs down = Please stop. I need help. Flag-down (thumbs down) or request a SAG at a rest- stop if you want a ride. Don t push yourself!
Rest-Stops Every 1.5 to 3 miles First Aid (EMT) Restrooms Your refueling station: Water/ sports drinks Fruit/ nutrition bars Sunscreen
Lunch Stops Your swag bag will be waiting for you there. Leave morning sweatshirt/ jacket in your swag bag? Pack in swag bag: Fresh socks? Fresh shoes? Energy bar or other snack?
Photography Volunteer, staff & professional photographers will be placed throughout the event. Smile & wave! Many Fri & Sat photos will be shown at evening programs.
Medical Support Emergency Medical Technician (EMT) at every rest-stop Volunteer Registered Nurses (RN) Blister Buster team at the San Diego Marriott Del Mar Ambulance on route each day
Your Medical Needs Follow your doctor s advice. Take your regular medications. Tell us about any medical conditions you have.
PREVENT ACCIDENTS Be Safe. Stay Calm. Steps to Know in Case of an Accident
In Case of Accident 1. If you are the first person on the scene of an accident involving a Challenge participant, stay calm. 2. In a true emergency, call 911. 3. Otherwise: Flag-down a SAG vehicle and/or Call the Challenge Walk number on your lanyard. 4. Make sure the situation is safe. 5. If it is safe, approach the injured person to see if they are okay. 6. If they are in harm s way, help them move to safety (only if safe to move!). 7. Stay with the person until help arrives. 8. If you aren t a witness, keep moving.
KNOW YOUR AGENDA Friday (20 Miles) Saturday (20 Miles) Sunday (10 Miles)
Friday 20 Miles 6:30AM Shuttle from hotel to Start Line (this will be the only shuttle time) 7:00AM Walker Check-in and Drop-off of luggage / swag bags 7:30AM Opening Ceremony 8:00AM Start Challenge Walk Remember your route slip Follow signage Check in at rest-stops Lunch (swag bags available)
Friday 20 Miles At the Hotel Snacks Blister Busters (First aid) Massage Participant Lounge 5:00PM Route swept of Walkers 6:30PM Doors open for dinner 7:00-8:30PM Dinner / Program Get some rest!
Saturday 20 Miles 6:00-8:00AM Breakfast 7:00-8:00AM Staggered start walking please begin by 8am 8:00AM Shuttle ride to the top of Torrey Pines hill (to skip the climb) Lunch (swag bags available)
Saturday 20 Miles At the Hotel Snacks Blister busters (first aid) Massage Participant Lounge 5:00PM Route swept of Walkers 6:30PM Doors open for dinner 7:00-8:30PM Dinner / Program Get some rest!
Sunday 10 Miles Pack up & check out of hotel Load your luggage 6:00-8:00AM Breakfast 7:00-8:00AM Shuttles to start Pre-finish is one mile from the finish line to gather & finish together Swag bags available at pre-finish with your new shirts
Sunday 10 Miles 12:00PM Finish & Closing Ceremony 12:30PM Lunch 11:00AM Route swept of all Walkers 11:45AM Victory March to Finish Retrieve your luggage 1:30PM Shuttles begin to Marriott
RULES Respect others (your roommate!) Clean up as you go (don t litter!) Wear your lanyard No family visits on the walk route. (Visits okay at hotel, start and finish lines) No drugs or alcohol on the walk route or before/during walking
REMEMBER! Be Safe Refuel Your Body Dress Appropriately Know The Event Prevent Accidents Know Your Agenda