Safety 安全指引

Race Course Terrain
1. Most parts of the race course are in the country parks of Hong Kong and on the major hiking trails. However, some parts are rocky, uneven and steep.

2. Take great care at all times and never overtake unless it is safe to do so.  Give way to participants who are moving more quickly than you.

3. Participants need to cross ther aod at some parts  along the race course. Please follow the traffic light and use the flyover to croos the road.

賽道路况

1. 比賽的賽道大部份在香港郊野公園內的山，但部份賽道崎嶇不平、陡斜險要的路段。

2. 參加者任何時候均應格外小，越過其他參加者之前必須確保安全。遇上速度比自己快的參加者，應予讓路。

3. 部份賽道需要橫過馬路，參賽者請依照交通指示及使用行人天橋。

Preparation before the Race
1. The organizer highly recommends participants to start exercising 2 months before the event, so as to obtain the best result.

2. A short jogging everyday can strengthen fitness and endurance.

3. Sufficient sleep 1 week before the race.

4. Sufficient daily food and fluid intake.

5. Trimming nails of toes 1 week before the race, so as to minimize the chance of injury when going downhill.

賽前準備

1. 賽會建議參賽者於比賽前兩個月開始進行練習，以取得最佳成績。

2. 每天可作短途緩步跑，以增強體能及耐力。

3. 充足睡眠。

4. 注意飲食。

5. 比賽前一星期修剪腳甲，以減低下山時腳趾受傷的機會。

Race Support
Participants are required to be semi self-sufficient. Pacer and support runners are strictly prohibited. Outside assistance or support by other people is only permitted at the checkpoints. Support outside the checkpoints is not allowed, except in an emergency. The participant may be penalized or disqualified for breaches of the rules.

比賽支援
參賽者基本要自給自足。嚴禁陪跑員或支援跑手陪跑。參賽者只可在檢查站接受支持隊的協助。除非遭遇緊急情況，否則在檢查站以外的其他地點，一律不得提供支援。違反規則的參賽者將會受到處罰或者被取消比賽資格。
 

­Sickness or Injury
1. Take good care of your health.

2. If a participant is sick or injured and can move to the next checkpoint, please get assistance from first aid post.

3. If a participant is sick or injured and can not move to the next checkpoint, call the emergency phone number (printed on the back of race number bib) to inform the organizer and specify your location, or ask another participants to alert the race marshals / staff at the nearest checkpoint if there is not mobile phone reception.

4. Due to the difficulty of access of certain locations, one might have to wait for assistance for longer than anticipated.

5. It is advise that participants should have basic knowledge of first aid.

身體不適或受傷

1.時刻留意自己的身體狀況，必須量力而為。

2.遇有受傷或體力不支，請前往最近的檢查站求助。

3.遇有受傷或體力不支，但未能前往最近的檢查站之參賽者，應立即撥緊急電話號碼（列印於各參加者號碼布上）通知大會，說明所在位置，等得救援人到達。

4.由於比賽的某些地方比較偏遠，等待救援的時間可能比預計較長。

5.參賽者俱應備基本急救能力。