So You're Running a MarathonYao Ming's strength & conditioning coach shares some tips on making this marathon a memorable one.
Written by Anthony Falsone
The following article appeared in the Jan/Feb 2006 edition of TOTAL BODY MAGAZINE.
With the big event right around the corner, it's only natural for you to have some questions and concerns regarding final preparation. Sure, you've logged all of the miles, been conscientious about your nutritional intake and energy needs, and have even prepared to do battle with a possible variety of Houston's meteorological elements. But even still, you wonder if you've done all you can.
For many runners, maybe even most, participating in a marathon is a once-in-a-lifetime experience. Here are some key points to follow that can help make the event not only memorable (you won't really have a problem in that department), but safe and enjoyable as well.
Don't make sudden changes. In the days preceding the marathon, stick to what has gotten you there. This is no time to try anything new, especially shoes, socks and nutritional items.
Hydrate your body. Make it a point to hydrate your body sufficiently during this time as well. Proper hydration is a process that takes time. Trying to tank up on fluids at the last minute will only lead to problems during the race, which could jeopardize your health and safety.
Eat well. Don't overload on any one item. A balanced diet is the key to health. Your diet should include some protein and fat, plenty of complex carbohydrates (such as rice, potatoes, breads and pasta) and a healthy serving of vegetables and fruit.
Designate a support team. It's a good idea to plan who is going to help you through this ordeal. Friends and family can make the difference in a successful finish. Determine where you want personal aid stations throughout the run. Space them out and prepack bags that are full of sports drinks and gels, fruit, bagels, water and the like. It's a good idea to throw in first aid items and a disposable camera as well.
Plan your wardrobe. Make sure that what you wear coincides with the weather that day. If it's cold, you may need extra clothes or running gloves and a hat. Rainy conditions might call for a slicker, while the need for sunscreen and sunglasses may arise if race day turns out to be hot and sunny. “Throw away” clothes are a must, so choose something that you wouldn't mind losing that could be tossed aside as you start to heat up. After-race wardrobe items should be packed as well. Include dry socks, underwear, warm-ups, T-shirt, shorts and shoes so you can enjoy the post-race festivities in comfort.
Get some rest. Running 26.2 miles is something that should not be taken lightly. Active rest involving stretching and light jogging or even walking is a great way to prepare your legs for the pounding that lies ahead. Don't make the mistake of trying to fit in extra training in the few days prior to the marathon. This will only lead to dead, heavy legs and the chance of running into problems during the race.
Get up early. Eat a breakfast that your body has become accustomed to. Again, this is no time to experiment with something new. A carbohydrate rich meal that has worked well for you during your training will work well for you here.
Drink. But don't waterlog yourself. It is also a good idea to begin consuming sports or carbohydrate containing drinks at this time. Some marathoners like to taper their fluid intake a few hours before the race starts. The reason for this is that lines at the porta-potties can go on for miles. Once the race begins, start drinking again. You'll have plenty of opportunity to go to the bathroom - minus the long lines.
Pack ahead. Have all of your supplies in one place and ready to go, including race packet, personal care supplies and medicines.
Set up a meeting point. Friends and family will want to be there when you cross the finish line, so make it a point to know where you can meet as soon as the race is over. This makes it easy for you to change clothes and address any personal concerns you might have under the watchful eyes of a loved one.
Warm-up before you start. Walking, light jogging as well as total body stretching should be part of your marathon preparation plan. Make sure that you stretch all of the major muscle groups, and pay close attention to you calves, hamstrings, quadriceps, abdominals and lower back.
Know your pace time. Nothing, and I mean nothing is more annoying to experienced runners than novices who start ahead of their mile pace time. Pace time starts are predetermined for a reason - so faster runners don't have to dodge slow ones. The first hundred yards or so are bad enough as it is with thousands of runners just attempting to break into a jog. Slow runners in front only add to the problem.
Relax and focus on developing a good rhythm. Also, make it a point to run within yourself. Many first time marathoners get caught up in the excitement and start off too quickly, leaving little energy for times when it is needed most.
Drink early and often. As the first water stations begin to appear, make sure to grab a cup. Again, excitement is the downfall of many runners here. Their attempt to get ahead of the pack leads to dehydration and low energy levels at the marathons crucial points. Remember, if you wait until you are thirsty to take a drink, you are already dehydrated.
And since we're talking about water, let's talk about hyponatremia, a not-so-well-known malady that affects long-distance triathletes and runners. Hyponatremia, also known as “water intoxication”, is a condition brought on by accelerated sodium and electrolyte loss coupled with “over” hydration. Sound good? Well it's not. It can lead to serious illness and even death.
Basically, this is what happens: First, our sweat, which contains an ample volume of sodium and electrolytes, is lost at an enormous rate as we run. Multiply this loss by thousands during the running of a typical marathon.
Second, while most runners consume adequate amounts of water during a marathon, some are over conscientious. What you now have is a tremendous loss of sodium and electrolytes and an equally tremendous influx of water. The result: sodium and electrolyte levels go down and fluid levels go up. You are drinking like you should, but you begin to lose strength and experience dizziness, nausea, confusion and vomiting. Without proper medical attention, you could eventually lose consciousness and would most likely die.
Because the losses of sodium and electrolyte are so great, it only makes sense to somehow replenish them at the same rate that they are lost. The solution: sports drinks like Gatorade, Power-Aid or Exceed. These drinks contain all of the sodium and electrolytes that your body needs when added to your fluid intake protocol. That's not to say that you should consume only sports drinks throughout a marathon, but many runners make it a rule to grab one at every other water station.
Be conscious of your condition. No one knows how you are doing better than you. Feelings of discomfort, dizziness, lethargy and nausea are all signs that something is wrong. Slow down to a walk, or stop and stretch if you feel the need. In a marathon, little aches and pains usually get worse, so it is a good idea to address problems as they arise. Remember your goal: to cross the finish line on your feet, not in an ambulance.
Take advantage of the help. First aid stations and bike patrols are there for a reason - to help you make it through as comfortably and safely as possible. Don't be embarrassed to ask these people for anything - food, water, blankets or even Vaseline. If they don't have it, it's a sure bet that they can get it for you.
OK, you've just crossed the finish line. Now it's time to start recovering.
Keep moving. But slow down to a walk. This is the granddaddy of all cool downs and if you never bought into them before, buy into them now. After 26.2 miles, your heart rate, blood pressure and body temperature are elevated, and they have been for a while. Walking helps lower these values gradually (another safety measure), as well as decreases the severity of muscle soreness and the likelihood of cramping.
Keep drinking. Water, sports drinks and soda are all available at the finish line. Take my advice: Load up, no matter how nauseated you are. Make it a point to have a cup of something in each hand as long as it contains no alcohol or is of the diet variety. Alcohol will only magnify you already dehydrated condition and diet drinks don't have the sugars that your body needs to replenish glycogen levels.
Find your support team. Better yet, let them locate you. Establishing a post race meeting point was a great idea before the race because it is the last thing on your mind now.
Get out of those wet clothes. Change all of your clothes, including your underwear and socks. Throw on a pair of warm-ups and an alternative pair of shoes and head for the post race festivities.
Start eating. Getting your glycogen levels up should be your primary concern, not your diet. Bagels, crackers, fruit, chips and cookies are readily available and should be consumed in the absence of guilt. While it may take you a few hours to regain your normal appetite, it's a good idea to get something in your stomach quickly.
Stretch, but not excessively. Light stretching at this point can alleviate some of the muscle soreness and tightness you will be experiencing, but it should be taken only so far. Your muscles and connective tissues have already sustained an enormous amount of damage, which could be worsened by overzealous stretching. The old rule of thumb pertains in this situation: Stimulate, don't annihilate.
Take a cool shower. While a hot steamy shower or whirlpool may be what you're yearning for, it's definantly not the best medicine. Hot water will only increase your body temperature and irritate your already inflamed lower extremities. A nice, cool shower (not cold) can help your body begin to fight the inflammatory processes that at this point are beginning to take effect. Gradually transition to warm water and throw in some light stretching.
Start icing. Ice is the best remedy for any aches and pains, including sore knees, ankles and feet. Place crushed ice in a plastic bag and tie off the top. Wrap ice bags firmly, but not too tightly, with an ACE bandage. Keep ice on for no longer than 20 minutes and repeat the process every two to three hours. Do not make the mistake of falling asleep with ice bags on or icing for periods exceeding 20 minutes.
Jump in the sack. But only for a nap - then it's time to eat. It may be a good idea to have someone monitor your sleeping hours so that you don't oversleep.
Taking fluids and eating are more important than sleeping all day, even if you feel like it. The more you can eat and drink during the first 24 hours following a marathon, the better.
Carbs! Carbs! Carbs! Carbohydrate rich foods are preferred for increasing blood glucose levels and replenishing lost glycogen. Foods like potatoes, pasta, bread, oatmeal, rice, fruit, vegetables and cereal all contain a high level of carbohydrates and should form the foundation of your post-marathon diet. Don't worry about calories and fat. Your focus should be on recovery, not loading up on salad and Snackwells.
Stay off your feet. Rent some videos, read a book, whatever. Just spend the majority of the day in a seated or lying position. Today is not the day to mow the yard or power shop. While you may gain some relief from light walking later in the day, don't overdo it. Because if you really stop and think about it, you already have.
Take the week off. If you are even thinking about lacing up the old sneakers for a jog in the seven days following this experience, you have a problem. Your body has taken a tremendous beating. While the brain has a tendency to downplay even the most traumatic of events, the body needs time. Take a break from the beaten path and let your muscles, joints and psyche recover.
These final three steps are probably the most important for helping you feel better after the race and to some degree enhance the recovery process:
- Take your right hand and reach over your left shoulder.
- Using only the right hand, pat lightly, but firmly on the upper portion of your back for a minimum of 5 repetitions.
- Say (or think) with feeling, “Congratulations! You just ran a marathon”.
- Stop patting - you'll only overdo it.
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