As co-manager of the Athletico’s Endurance Program and experienced marathon runner, I am often asked by local Chicago Marathon runners for some last minute tips to prepare for the big day. With this year’s Chicago Marathon quickly approaching on Oct. 13, I remind novice and seasoned marathoners alike that planning out your race day strategy is equally as important as your training leading up to it. Even well trained runners make race-day blunders that can make this ultimate test of strength and endurance a painful experience.
I recommend following the race-day tips to help you finish strong:
1) Stay the course – Forget about donning a new pair of shoes, or trying a new energy bar the morning of the big race. Now is not the time to try anything new that you may end up regretting. Wear the shoes you’ve been training in, eat foods you’re used to eating, and wear the clothes you know don’t chafe you on longer runs.
2) Eat and drink smart – Don’t be tempted to gulp a cup of coffee and forgo eating the morning of the race. While you may be too nervous to eat or think it will weigh you down, you need every bit of energy you can get. An hour or two before the race eat something high in carbohydrates and drink water. During the race, stay hydrated, but don’t drink excessively or you can deplete your sodium stores. The best rule of thumb is to drink the same amount you’ve been drinking on your longer runs the weeks before the race.
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3) Check the forecast – Dress properly for changing weather conditions by wearing clothes that can easily be removed or added to. When it’s hot, try cooling a towel in the freezer the night before and keeping it on your neck at the start of the race. If it’s cold, wear extra layers that you can discard at the start or after you warm up a little. (The marathon donates all of this clothing). For rain, keep dry as much as possible by using a poncho or garbage bag that can easily be disposed of.
4) Warm up and cool down – Take 15 minutes waiting for the race to start to do a dynamic warm-up: jog a little, do some high knees and butt kicks, and light stretching, especially of your quads, hamstrings and calves. When you finish the race, don’t just collapse in a heap as you’ll be tempted to do, but keep moving and do some easy stretches.
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5) Don’t bolt – While you will be tempted to charge out of the gate, don’t do it! Pace yourself, or you’ll use up your energy and run out of gas long before the finish line.
6) Get a massage afterwards – Not only is a massage a great reward for a job well done, it can decrease the natural post-race soreness and swelling, as well as promote healing.
Hopefully, you will come way from the marathon injury-free and excited about next year. But if you are still in pain several days after the race, you might have sustained an injury. The good news is you can get a free 30-minute injury screening at any Athletico facility. It includes an assessment of your condition, suggestions on how to care for it, and a plan for next steps such as stretching, exercise and ways to prevent the injury or pain from happening again. Check out www.athletico.com to find a facility near you.
