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Vr`eahk`f Rummemo \rkskmts

_igkm im thk Vr`eas

R`nk ^kreks

2-2

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_KANIGK!

Im bkh`ac ic Vr`eahk`f Rummemo, _KANIGK ti thes yk`rs_igkm im thk Vr`eas r`nk

skreks! Vhes prigesks ti bk ` cum, nh`aakmoemo, `mf s`ck wigkms imay kvkmt weth

sigkthemo cir kvkryimk. _hkthkr yiu `rk mkw ti tr`ea rummemo ir h`vk ` ait ic

kxpkrekmnk, thes r`nk niursk icckrs sigkthemo umequk cir kvkry rummkr.

Vh`mj yiu cir bkemo ` p`rt ic iur r`nk skreks!

@mf rkgkgbkr, yiurk mit aist, yiurk weth us!

Renhkaak Nreswkaa `mf ^us`m C`r`oi

R`nk Ferkntirs, Vr`eahk`f Rummemo

Ni`nhks, _igkm im thk Vr`eas

Cir girk emci, pak`sk veset4www.tr`eahk`frummemo.nig

Niggkmts `mf suooksteims4emciLtr`eahk`frummemo.nig

G`my phitis thriuohiut thes `thaktk ouefk `rk niurtksy icD`jk Mirth \hitior`phy.

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R@NK F@U ^NHKF[AK

?4

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\@NJKV \ENJ[\

@thaktks n`m penj up thker r`nk mugbkr, shert, mf

ithkr oiifeks t kethkr ic thksk tegks `mf

ain`teims. Fimt cirokt ti bremo yiur iwm oiifek

b`o mf wk weaa suppay thk oiifeks!

Cref`y, Miv 8, 2 L 004

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R@NK AIN@VEIM @MF NI[R^K G@\^

Ain`teim cir Fert Vr`eas `mf \imy V`eas

@ustem Refok Bebak Nhurnh

(Emtkrsknteim ic 2266 `mf Nukrm`v`n`)

5>>^trkkt G`p

Crig fiwmtiwm @ustem4 0< geaks (2< gemutks)

\`rjemo4 N`r `mf Benynak

Vhkrk es pakmty ic p`vkf p`rjemo `v`ea`bak `mf thk

r`nk st`rt es dust ` vkry shirt w`aj crig thk r`nk

`rk` (akss th`m > gemutks `t thk c`rthkst piemt).

Ciaaiw r`nk seoms mf viaumtkkrs ti hkap yiu okt

p`rjkf quenjay mf s`ckay im r`nk girmemo!

Benynaks n`m bk r`njkf mk`r thk rkoestr`teim t`bak

bk surk ti bremo yiur iwm bejk ainj `s benynaks weaa

mit bk supkrveskf.

R`nk Niursk `mf G`p (;J)

Vhk niurskst`rts `mf cemeshks im p`vkgkmt but

vkry quenjay turms emti ` gex ic fert, rinj, riits,

`mf guanh. Et ck`turks twestemo, turmemo riaaemo

tkrr`em weth thk kxnkpteim ic wh`t wk `rk n`aaemo

"Hiay Heaa" (`s em hiay niw th`t's ` BEO heaa) `t geak

2. Gist ic thk r`nk es im ` fesn oiac niursk si bremo

yiur Cresbkk cir ` o`gk `ctkr thk r`nk!

@ saefkshiw ic thk ;J niursk, emnaufemo tkrr`em, es`v`ea`bak t4

www.tr`eahk`frummemo.nig/tr easkreks.htga.

GKFEN@A @^^E^V@MNK

Gkfenemk em Giteimweaa bk t thk st`rt/cemesh aemk

`mf im niursk.

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R[M ORKKM! RK^\IRV NKRVECEKF KSKMV

_k n`rk `biut thk egp`nt wk g`jk im thk

kmverimgkmt si wk h`vk p`rtmkrkf weth thkNiumnea

cir Rkspimsebak ^pirt`mf rk Rk^pirt Nkrtecekf cir

thk kmterk Vr`ea R`nk ^kreks. _h`t fiks thes gk`m9

_eth ` ckw sg`aa nh`moks, wk `rk g`jemo ` beo

egp`nt. Em thk 2. V`jk Imay _h`t Uiu _`mt `t \`njkt \enjup

_k s`vkf ivkr 6< piumfs em p`pkr `mf g`tkre`as!

6. N`rpiia ir Bejk ti thk Kvkmt

Girk `mf girk `thaktks `rk refk sh`remo ir nynaemo.

;. Ipt Em4 herts `mf Cemeshkr's @w`rfs

0% ic `thaktks tiij `fv`mt`ok ic thes ipteim.

Niggumety emviavkgkmt emnaufks4

0. Aegetkf [sk ic Bei Cukas

2. Mi ^tyrici`g/\iaystyrkmk \`nj`oemo

>. Ain`aay ^iurnkf Ciif/Bkvkr`ok

6. Kni-Crekmfay \irt`-\itteks

;. Oevk B`nj - ^uppirt Ain`a Nh`reteks/Busemkssks

Cir girk emcirg`teim im iur Oi Orkkm kvkmt,

pak`sk veset iur ^ust`em`beaety p`ok `t4

www.tr`eahk`frummemo.nig/sust`em`beaety.htga

http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/women-on-the-trails-race-series-achieves-certification/http://www.councilforresponsiblesport.org/women-on-the-trails-race-series-achieves-certification/http://www.councilforresponsiblesport.org/http://www.councilforresponsiblesport.org/

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R@NK EMCIRG@VEIM4 By Vipen(Em `aph`bkten`a irfkr)

@w`rfs

@w`rfs weaa bk oevkm ti thk tip thrkk

ivkr`aa cemeshkrs. Kvkryimk weaa rknkevk

cemeshkrs oect umequk ti k`nh r`nk!

@ok Gemegug

\`rtenep`mts gust bk `t ak`st 06 yk`rs iaf.

Benynaks

_k kmniur`ok p`rtenep`mts ti refk thker

bejks ti thk kvkmt! Nhknj iut

www.tr`eahk`frummemo.nig/tr easkreks.htga cir emtkr`ntevk riutk g`ps, benynak s`ckty teps, mf w

yiu n`m ainj up yiur bejk im r`nk f`y (pak`sk bremo yiur iwm ainj).

N`rpiia / Refk ^h`rk

_k kmniur`ok p`rtenep`mts ti n`rpiia ti thk kvkmt! Cir girk emcirg`teim, oi ti

www.tr`eahk`frummemo.nig/tr easkreks.htga

Niursk G`rjemo

Vhk niursk weaa bk vkry wkaa g`rjkf. Ir`mok ca`os weaa bk uskf thriuohiut thk niursk ti emfen`tk

nirrknt niursk ferknteim. A`rok "_rimo _`y" seoms mf ykaaiw/ba`nj "N`uteim" t`pk weaa bk uskf t

emfen`tk rk`s th`t rummkrs shiuaf mit oi. Ec yiu p`ss by imk ic thksk g`rjkrs, turm riumf.

Siaumtkkrs weaa bk im thk niursk ti ssest rummkrs.

Vhk r`nk vkmuk weaa bk wkaa g`rjkf weth seoms si `thaktks `mf spknt`tirs jmiw whkrk ti oi cir

p`rjemo, r`nk st`rt/cemesh, p`njkt penjup, ktn. Siaumtkkrs weaa bk t thk r`nk vkmuk ti ssest rummkr

`mf spknt`tirs.

Nups

Vhkrk weaa bk MI nups t thk ef st`teims. @thaktks rk strimoay kmniur`okf ti rkceaa usemo thker iw

w`tkr bittaks. Vhes es ti suppirt iur nkrtecen`teim by thk Niumnea cir Rkspimsebak pirt.

Fios

_k aivk iur ciur-akookf curry crekmfs but pak`sk jkkp thkg t higk.

Frip B`os

Mi iccene`a frip b`os ir `rk`s rk v`ea`bak. \a`m ti jkkp my etkgs (nh`mok ic naithks, ktn.) weth

c`geay ir crekmfs ir jkkp em yiur n`r. Vr`eahk`f Rummemo es mit rkspimsebak cir aist ir stiakm etkgs.

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\`njkt \enjup

@thaktks rk strimoay kmniur`okf ti

penj up thker p`njkts bkcirk r`nk

f`y: hiwkvkr r`nk f`y p`njkt penjup

es `v`ea`bak. Oi ti

www.tr`eahk`frummemo.nigcir

p`njkt penjup tegks mf ain`teims.

BUIBEm `m kccirt ti rkfunk kvkmtw`stk, pak`sk bremo yiur iwm b`o cir

p`njkt penjup. Iur gitti, _k

privefk thk oiifeks, yiu privefk thk

b`o.

\`rjemo4 N`r `mf Benynak

Vhkrk es pakmty ic p`rjemo cir n`rs

`mf benynaks naisk ti thk r`nk st`rt

cir k`nh vkmuk. _k kmniur`ok n`rpiiaemo whkmkvkr pissebak. Ciaaiw viaumtkkrs mf p`rjemo seom

@A_@U^ ainj yiur n`r `mf t`jk yiur jkys. Cir girk emcirg`teim im refksh`remo ir benynak g`ps,

nhknj iut thk N`rpiia ir Refk Uiur Bejk sknteim icwww.tr`eahk`frummemo.nig/tr`easkreks.htga.

\hitior`phy

D`jk Mirth \hitior`phy weaa bk im thk niursk ti n`pturk aa thk r`nk f`y kxnetkgkmt! \hitis weaa

`v`ea`bak cir CRKK kakntrimen fiwmai`f mf/ir p`pkr premts purnh`sk t4

www.d`jkmirthphitior`phy.nig.

\irt-@-\itteks

\irt-`-pitteks weaa bk `v`ea`bak cir aa p`rtenep`mts mf spknt`tirs thriuohiut thk kvkmt. @mf wk w

h`vk \AKMVU ic tieakt p`pkr tii!

\rk-r`nk Gkktemo

Vhkrk weaa bk brekc prk-r`nk gkktemo 0< gemutks bkcirk thk r`nk st`rts `t thk st`rt aemk ciaaiwkf

thk t`r p`moakf B`mmkr. Vhkm thk r`nk weaa bkoem prigptay im tegk.

R`nk F`y Rkoestr`teim

R`nk f`y rkoestr`teim weaa bk v`ea`bak. \@UGKMV SE@ NRKFEV N@RF IR N@^H IMAU.

Mitk th`t k`nh r`nk es n`ppkf t 2.0 geaks) `mf/ir 0

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R`nk Vegemo

Vhes kvkmt es mit nhep tegkf. @ a`rok tegemo nainj weaa bk

`t thk st`rt/cemesh aemk cir rummkrs ti skk thker ivkr`aa

rum tegk.

Rkcumf, R`nk Kmtry

Rkcumfs rk mit v`ea`bak. R`nk rkoestr`teim tr`msckrs`rk im ` n`sk by n`sk b`ses, `mf thk r`nk iro`mez`teim

gust bk mitecekf `t ak`st 06 f`ys preir ti thk kvkmt.

^kk `asi n`mnkaa`teims fuk ti emnakgkmt wk`thkr

(_k`thkr).

Rksuats

Imay thk tip thrkk ivkr`aa cemeshkrs weaa bk `mmiumnkf.

Vhes es `m umtegkf kvkmt.

^nhw`o

@aa rkoestkrkf p`rtenep`mts weaa rknkevk sict, nittim

aimo sakkvkf shert weth thk r`nk aioi im thk crimt.

Cemeshkrs weaa rknkevk umequk cemeshkrs oect t thk

cemesh aemk. Vhkrk weaa bk fecckrkmt cemeshkrs oect cir k`nh ic thk ;J r`nks.

^hiks `mf Naithemo

Vr`ea-spknecen pp`rka (shiks, naithemo) es mit mknkss`ry cir thk kvkmt. Hiwkvkr, thk niursk es icc-

ri`f si thkrk `rk pakmty ic ippirtumeteks ti kmniumtkr rinjs, trkks, n`ntus, brush, `mf ithkr themo

th`t snr`pk, stemo, ir betk. \ak`sk t`jk `my prkn`uteim mknkss`ry ti kmsurk cum mf s`ck kvkmt.

^pknt`tirs & Jefs

K`nh niursk es spknt`tir-crekmfay weth skvkr`a pa`nks ti nhkkr thaktks im furemo thk r`nk `mf/ir

gkkt up weth thaktks t thk pist-r`nk nkakbr`teim. Vhkrk rk pakmty ic pa`nks cir jefs ti rum mf

pa`y furemo thk kvkmts: hiwkvkr, nheafrkm umfkr thk `ok ic 03 gust h`vk `fuat/ou`rfe`m

supkrveseim t aa tegks. Nhknj thk r`nk niursk g`p cir rk`s th`t rk g`rjkf s spknt`tir crekmfa

Mitk4 pknt`tirs rk mit aaiwkf im thk ntu`a r`nk niursk furemo thk kvkmt.

^t`r ^p`moakf B`mmkr

Vhes es @gkren`. F`rm reoht wk weaa h`vk thk t`r p`moakf B`mmkr!

^t`rt _`vks

Vhes es g`ss st`rt kvkmt whkrk aa rummkrs st`rt t thk s`gk tegk. Vhk r`nk nainj weaa bkoem wh

thk r`nk st`rts. _`vk st`rts weaa mit bk uskf.

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^t`rt/Cemesh Aemk

Vhk st`rt mf cemesh aemks rk em thk s`gk ain`teim mf g`rjkf weth ppripre`tk seom`ok.

Vegk Nuticc

Vhkrk es ` twi (2) hiur tegk nuticc cir thes kvkmt. R`nk ferkntir(s) h`vk thk reoht ti puaa `myimk ic

thk niursk t my tegk cir s`ckty rk`sims.

[pf`tks mf Emcirg`teim@my g`dir nh`moks ir upf`tks ti thk r`nk ir rka`tkf kvkmts weaa bk k-g`eakf ti thk p`rtenep`mts,

pistkf im C`nkbiij, `mf upf`tkf im thktr`eahk`frummemo.nigwkbsetk. \ak`sk nhknj thksk rk`s

ckw f`ys bkcirk thk kvkmt si yiu h`vk thk a`tkst emcirg`teim.

Siaumtkkrs

_k aivk iur viaumtkkrs! Siaumtkkrs n`m rkoestkr ti hkap weth `m kvkmt by oiemo ti

www.tr`eahk`frummemo.nig/tr easkreks.htga`mf naenjemo thk Siaumtkkr aemj umfkr thk spknecen

r`nk. @aa viaumtkkrs weaa rknkevk r`nk-spknecen t-shert, pist-r`nk ciif, mf iur umfyemo or`tetufk!

_`evkrs

@aa rummkrs mf viaumtkkrs gust seom w`evkr `s p`rt ic thker r`nk kmtry/viaumtkkr prinkss.

_`tkr ^tip(s)

Vhkrk weaa bk `t ak`st imk w`tkr stip im thk niursk whkrk w`tkr weaa bk privefkf.

Vhkrk weaa bk MI nups t thk w`tkr stips. @thaktks rk strimoay kmniur`okf ti rkceaa usemo thker iw

w`tkr bittaks. Vhes suppirts Vr`eahk`f Rummemosnkrtecen`teim by thk Niumnea cir Rkspimsebak ^pirt

_k`thkr

Vhk r`nks weaa t`jk pa`nk r`em ir shemk. Vhk imay kxnkpteim weaa bk em thk n`sk ic aeohtkmemowhkrk

thk r`nk weaa bk pistpimkf cir 2< gemutks ctkr thk a`st aeohtkmemo/thumfkr strejk. Vhk r`nk weaa bk

fka`ykf up ti 0 hiur. Ec skvkrk wk`thkr fiks mit aaiw cir s`ck r`nemo nimfeteims, thk r`nk weaa bk

n`mnkaakf `mf mit rksnhkfuakf cir ` cuturk f`tk.

Rkcumfs weaa mit bk essukf bkn`usk `agist `aa ic

thk suppaeks `mf skrvenks cir thk kvkmt gust bk

purnh`skf wkaa em fv`mnk ic thk ntu`a kvkmt

f`tk. A`st gemutk upf`tks weaa bk pistkf im

Vr`eahk`f Rummemos wkbsetk, C`nkbiij p`ok,

`mf `m k-g`ea weaa bk skmt iut ti `aa prk-

rkoestkrkf p`rtenep`mts.

Vh`mj yiu cir diememo us

`mf h`vk ` ork`t r`nk!

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