10 Healthy Tips for Marathon Runners

 

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The NYC marathon is rapidly approaching. For those running, this last week is essential. ActiveCare Physical Therapy has treated world-class runners including Maurelhena Walles (one of the top-ranked sprinters in the world). Check out 10 of their best tips to get runners in tip-top shape before a big race.

  1. Carbo-load, don’t fat load.  During the last 3 days, make sure your calories emphasize carbs, which is what fuels you on race day.
  1. Select the shoes and socks you’ll wear in the marathon. Test them with at least one run before the marathon to make sure you don’t blister.
  1. Two days right before take a rest from running altogether. The goal is to get your body rested to maximize it’s potential during the race!
  1. Before your long run warm up: walk or a very light jog (slower than your pace) no more than 10 minutes long and finish with stretching (next).
  1. Start loose: 10-15 min before the start, get your muscles warmed up with gentle stretches, especially as you are herded to the start (include a light jog).
  1. Start slow: first 2-3 miles, it’s ok to start a little slower to conserve your glycogen. Then pick up the pace to what you trained for.
  1. Drink on the run: practice refueling with sports drinks and gels that you know will be on the race course. Find out the distance between stations and practice drinking at the rate in between stations.
  1. Relax: With the energy of the start of the race and with thousands of people around you, you might go too hard too fast so it’s better to stick to your game plan to know what works best for you. Stay on pace.
  1. Games: mind games, that is.  Sing a song to your self.  It helps cover distance and time.
  1. Motivate yourself: Around mile 23: tell yourself what you’ve accomplished and that you will finish.  It helps you mentally to know that you can finish and that the pain is temporary.  You’ve put the work in and now you just have to finish that finish line!

For more healthy workout tips head to our Fitness section

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