about.com—October 13, 2014
What you do the week before your marathon or half marathon and the week after can reduce your risk of injury and speed your recovery. Mike Silverman, a physical therapist at the Hospital for Special Surgery gives this advice to walkers, runners and run/walkers who are tackling the marathon or half marathon.
1. Don't try anything new. You should have been trying out your gear, clothing, anti-blister and anti-chafing preparations, hydration and energy snacks on your long training days.
2. Avoid any high-intensity workouts the week before your race.
3. Get plenty of sleep. Sleep is important for athletic performance. This can be a challenge if you are traveling to a race, so try to factor getting a good night's sleep into your race planning.
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