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Marathon Training Tips

Marathon runners

Training for the ING New York City Marathon? Mike Silverman and Leigh Ann Bramble, Physical Therapists in the Sports Rehabilitation and Performance Center, share their tips for keeping you on track.

1. Now is the time where you are upping your mileage – plan accordingly. Fuel up with electrolytes every 45 to 75 minutes of continuous running to help keep your body going, keeping in mind to listen to your body. Try and run with a friend or running group, to help from “hitting the wall” as your distance increases.

2. As your training brings you closer to the marathon, realize you are now burning more calories then you were early in your training, so fuel up! Bring snacks with you to work to keep your caloric intake up and plan your meals wisely the nights before you run.

3. Don’t underestimate the heat! Protect your skin with waterproof sunblock and wear light colored clothes and a hat to keep you cool. Also try to avoid the mid day hours when the temperature is the warmest and the sun is at its highest. Try to run either earlier in the morning or late in the evening to avoid the heat and UV exposure.

4. On a run longer than 30 minutes, especially in the heat, it is very important to stay hydrated. Bring a water bottle with you or some cash to pick up a drink along the way. Another option is to map out a route where you know there are water fountains to quench your thirst.

5. Make sure to warm-up your muscles before you begin to run. You are more likely to get injured without a proper warm-up. After you run, remember to stretch out your legs including, your hamstrings, quads, hip flexors and gastrocs.

6. Strength training is important to incorporate into your weekly routine to keep you running pain free and improve your performance.

The information provided in this blog by HSS and our affiliated physicians is for general informational and educational purposes, and should not be considered medical advice for any individual problem you may have. This information is not a substitute for the professional judgment of a qualified health care provider who is familiar with the unique facts about your condition and medical history. You should always consult your health care provider prior to starting any new treatment, or terminating or changing any ongoing treatment. Every post on this blog is the opinion of the author and may not reflect the official position of HSS. Please contact us if we can be helpful in answering any questions or to arrange for a visit or consult.