Runner Safety

This is a serious ultra marathon and runner safety is paramount. While the course is often not far from the road, there are large sections with poor or no access for emergency vehicles. Despite relatively mild weather at this time of the year, exposure is still a potential hazard for a tired, depleted and (especially) injured runner. This coastline is directly exposed to the southern ocean and can carry wild storms in from the south. Such conditions can be dangerous if you have inadequate gear to keep warm. Remember if you injure yourself, it may be hours in potentially stormy conditions before assistance can reach you so you need to be prepared. 

With this in mind, a fairly basic mandatory gear list is required. While we do not wish to be the "trail police" we may do spot checks in the interests of runner safety and fairness.

There is a long way between checkpoints (average 20 kilometres) and there are very few freshwater streams in between.  Runners cannot rely on these and should carry a minimum of 1 litre of water when leaving each checkpoint and up to 2 litres when leaving Johanna. In hot weather the Johanna to Gables section can stretch a runners water supply. In 2013 the unmanned water drop situated at Moonlight Head saw many runners dry when they reached it. 

Runners must follow directions from run officials. Checkpoint captains will have the authority to withdraw a runner if they deem the runner unfit to continue or if the runner is outside the cut-off time. Cut-off times are strictly enforced.

All runners must carry the mandatory night gear (light, back-up light and reflective vest) from the start and wear their safety vest from: Johanna Beach to Milanesia Beach and the Princetown road section and 12 Apostles carpark to the finish line. The reflective vest should be worn at all times from dusk. In short: vest on for all road sections day or night and at all times from dusk.

When running on roads runners must give way to all traffic and follow designated signage, flagging or witches hats on where to cross or run. Where there is marshalling any direction MUST be adhered to. 

If you encounter another runner who is sick or injured you are required to render assistance.

A mobile phone must be carried. The emergency number if your network does not have coverage is 112 (this is like dialing 000 but only if there is coverage for another network).


Sweepers will run behind the field.

Ambulance and Insurance

The ambulance is not a free service in Victoria, and is also not covered by GOW100s insurance. If not a subscriber it is important to check with your health insurer or consider joining or taking out travel insurance to ensure you have coverage.

GOW100s has public liability insurance through AURA but this does not cover individual runners in the event they suffer an injury. It is the runners responsibility to have their own accident and ambulance cover. If race organisers think you need an ambulance we will call it regardless of whether you have ambulance cover or not and you will be responsible for any costs.

Hydration and electrolytes - hyponatremia warning (please download and read articles at the bottom of page)   

Key points: 
  • do not pre-hydrate - maintain normal fluid intake in the days prior
  • do not over-hydrate during the event
  • do not drink to a schedule or plan
  • electrolytes won't protect you from hyponatremia
  • salt supplements can increase thirst and lead to overhydration
  • DRINK TO THIRST - keep it simple!

Maintaining proper fluid and calorie intake and electrolyte balance is a personal responsibility, and runners should already be competent in this area. All runners should be aware of the dangers of EAH-Exercise Associated Hyponatremia. Probably the best explanation on this whole subject is available on the Western States website http://www.wser.org/medical-and-other-risks/

From WS100 website: Risks Associated With Low Blood Sodium: Low blood sodium concentrations (hyponatremia) in ultramarathon runners have been associated with severe illness requiring hospitalization and several deaths among participants of shorter events. Generally, those individual who are symptomatic with hyponatremia have been overhydrating. Because of the release of stored water when you metabolize glycogen stores, you should expect to lose 3-5% of your body weight during the run to maintain appropriate hydration.  It is important to note that hyponatremia may in fact worsen after the Run, as unabsorbed fluid in the stomach can be rapidly absorbed once you stop exercising. Signs and symptoms of hyponatremia may include; bloating, nausea, vomiting, headache, confusion, incoordination, dizziness and fatigue (and swollen hands). Hyponatremia may occur with weight gain and weight loss, so weight change is not helpful in making the diagnosis. If left untreated, hyponatremia may progress to seizures, pulmonary and cerebral edema, coma and death. The best way to avoid developing hyponatremia is to not overhydrate. There is no evidence that consuming additional sodium or using electrolyte-containing drinks rather than water is preventative of exercise-induced hyponatremia. If symptoms develop, one needs to assess whether they have been overhydrating. If that is the case, then stop fluid intake until you remove excess fluid through urination. If severe symptoms present, this is a medical emergency. The runner should be treated with intravenous hypertonic saline and transported to a hospital. Since the typical fluid used for intravenous hydration (referred to as normal saline) can exacerbate exercise-associated hyponatremia, we try to avoid such treatment at the Run unless we are certain that the individual is not hyponatremic. 

Pain relief and Ibuprofen (please read articles bottom of page)

The use of non-steroidal anti-inflammatory drugs (eg ibuprofen) during endurance events has been proven to be dangerous. It is requested that runners do not take NSAIDs during GOW100s. The dangers far outway any perceived benefits.

Postural hypotension - feeling feint at the finish line

It is not uncommon to feel nauseated and feint once you cross the finish line and stop running. The simple explanation is that you have been pumping lots of blood around your body to run fast and when you suddenly stop all that blood just pools in your legs and deprives your brain of blood. To normalise things your body wants to get horizontal so it makes you pass out or at least feel feint to encourage lying down. 

Best way to guard against this common malaise is to keep moving around for a while after finishing and if you do feel feint lie down and raise your legs on something. But be sure to tell someone you are not feeling well.


While ipods and MP3 players are allowed in this race, it is imperative that they are not used on road sections of the course. This is a significant safety issue. There is very little road where cars will be encountered but runners need to able to hear cars coming so ipods off and out of ears on the roads. Also, courtesy dictates that they should be off in checkpoints so that you can hear volunteers and organisers give directions.

Please download and read the 2 articles attached below By Marty Hoffman and Tamara Hew-Butler

Andy Hewat,
Oct 14, 2014, 5:52 AM
Andy Hewat,
Oct 14, 2014, 5:53 AM