The California Athletic Trainers’ Association (CATA) offers tips on preparing and recovering from a marathon
SAN DIEGO, May 21, 2008
In just over a week, runners from all over the world arrive in San Diego to run the 2008 San Diego Rock ‘n’ Roll marathon. Although they’ve been training for months to prepare for the grueling 26.2 miles, the California Athletic Trainers’ Association (CATA), a not-for-profit organization that represents 2,200 members of the athletic training profession, has a safety checklist that even the most experienced runner could benefit from.
“Overuse injuries are common for marathoners since the training is especially hard on the body,” says Mike West, certified athletic trainer and CATA governmental affairs chair. “Although safe and proper training should be done leading up to race day, there are certain preparations the day of and the days after that runners should be aware of to avoid problems down the road.”
The CATA offers these tips prior to the start of the race:
Treat your feet right.
Buy proper running shoes. Most injuries are the result of poorly fitting shoes. Specialty running stores have experienced sales associates that can help select the best shoes by watching you run, analyzing your stride and asking questions about your specific needs.
Fuel Yourself.
Eat plenty of carbohydrates the night before but be sure to include a moderate amount of protein as well. Keep in mind that carbohydrates mean more than just spaghetti, it could mean rice or a large baked potato instead. Drink plenty of fluids, preferably non-caffeinated. The morning of the race, stick with foods that are high in carbohydrates and low in fat, for example, a piece of toast or oatmeal and a banana. And don’t forget – allow yourself plenty of time to digest your meal (approximately three hours).
Too Much of a good Thing.
Drink just enough water or sports drinks, such as Gatorade, to replace your sweat losses – too much or too little can lead to dehydration or overhydration. Dehydration can slow you down and increase the risk of heat illness. Overhydration can have similar detrimental effects.
Warm Up First.
Before stretching, warm up with light aerobic activity. After your muscles are warm, hold stretches for 30 seconds and repeat two to three times. Stretching and a proper warm-up are extremely important. The body needs adequate time to warm-up before heavy training or competition. A light jog and gentle stretch will go a long way in helping your body and muscles to properly prepare for the intense workout you’re about to embark on.
Don’t ignore pain.
Listen to your body. If you feel pain, slow your pace, walk, rest, or stretch before attempting to continue. If you develop major symptoms such as chest pain, difficulty breathing, lightheadedness, or confusion, stop immediately and ask for help. Be aware of your energy level and concentration as your next step can very well be the one that leads to injury.
The CATA suggests the following post-race regime:
Re-Fuel.
Eat and drink something within 30 minutes of finishing the marathon and take in healthy carbohydrates and proteins to replenish used energy stores. Over the next two to three days, eat often to aid recovery, but avoid junk food.
Rub Away the pain. Take advantage of the massage therapists on-site. A gentle rub-down helps to flush out lactic acid that builds up during the run. Avoid deep tissue, shiatsu, and Swedish massages – these will further inflame already sore muscles.
Ice sore muscles and aching joints. The cold is good for you, it decreases swelling and pain, but do not keep ice on longer than 15–20 minutes per session. Avoid sitting in a “hot tub” or warm bath, although it might feel good, heat is counter-productive to recovery.
Take a post-race stroll the night of the marathon, and then gently stretch the leg muscles.
Warm Up. The day after the marathon take an easy bike ride, swim or better yet, jump in a pool and do some light running in the water in order to get blood flowing. Afterwards, a good stretch will be extremely beneficial.
Take it easy. Slowly build back up your mileage. A week after the marathon you should run no more than 25 percent of your average pre-marathon miles. Running on grass, gravel, or dirt trails minimizes impact on already sore muscles and joints.
About the California Athletic Trainers Association (CATA):
Athletic trainers are health care professionals who collaborate with physicians to optimize activity and participation of patients and clients. Athletic training encompasses the prevention, diagnosis, and intervention of emergency, acute, and chronic medical conditions involving impairment, functional limitations, and disabilities. The California Athletic Trainers’ Association represents and supports members of the athletic training profession through communication and education.