BetterPT is Preparing You For the NYC Marathon
The NYC Marathon is just around the corner. 50,000 people will be standing at the starting line awaiting their turn to run the marathon.
These people are coming from all over the country ready to showcase their efforts from the past 20 weeks of training. Does this sound like you? If so, you need to prepare right up until the moment you begin the race.
It’s not only about what happens on the course. Marathon recovery begins before you get underway. Preparing for the race isn’t just about what you do on your feet, it’s about every aspect of your life. There are tons of ways to prepare for distance running, but no two people will benefit in the same way from the same recommendations.
When marathon training, or even simply trying to get into running as a sport, consider all of your options. You may not utilize all of the advice at once, and you may never need to know how to practice recovery for runners, but the more you know, the better.
Whether it’s shin splints or sprained muscles, aching feet or back pain, running injuries aren’t fun to deal with. Starting strong – and being healthy – are two of the most important parts of marathon training and preparation.
Start Strong To Prevent Running Injury
The most important factor in finishing the race is being healthy at the start of the race.
BetterPT offers some quick tips on how to prepare your body in the few days leading up to the marathon. Read on to find out some of the simplest – and most effective of them.
1. Stay well hydrated — whether you are in your home town or traveling from miles away, remember to hydrate your body. Keep a bottle of water at your side at all times and sip on it throughout the days leading up to the marathon. It is recommended for men to drink 3.7 liters of water per day and women to drink 2.7 liters of water per day to maintain proper hydration levels*. This precaution keeps your muscles from becoming fatigued due to dehydration.
2. Meal plan — You need to continue to consume calories despite the decrease in your mileage as your body is still recovering and repairing tissue from the mileage build-up weeks in advance. Emphasize carbohydrates in the last 3 days before the race with about 60–70% of your calories coming from carbohydrate sources*.
3. Rest — After you pick up your race bib use the next few days to stay off your feet and relax. Your running schedule should be minimal at this time. 2 days before the marathon should be complete rest and the day before the marathon should be a light 2-mile jog just to take the edge off. You can still cross-train during this time, but keep activities light. This period of recovery for runners gives the body one last push.
4. Don’t ignore serious injuries — If you feel that you have a serious injury and are having pain with your daily activities, then you should reconsider running the marathon and should seek out medical advice to make sure it is safe to continue. You don’t want to miss the race, but it’s not a good idea to push yourself too far. There will always be another opportunity to run. Basically, running through injuries like knee pain or back pain isn’t a good idea.
5. Check your shoes. It’s always a good idea to have a back-up pair of your best shoes before a race. Train in multiple pairs so that no matter which ones you wear on race day, the way they fit isn’t a surprise.
Listen to Your Body When it Comes to Marathon Training
If you begin to experience minor injuries or some new aches and pains, don’t ignore them.
Download the BetterPT app to look for a physical therapist near you. Some physical therapy clinics even offer preventative sessions to keep you feeling good and avoid pain. These are found by using the BetterPT clinic location tool. Others offer virtual visits through the BetterTelehealth platform, making connecting simple. No matter which option you choose, picking one as soon as possible puts you into a good place for marathon training – and running recovery purposes.
Whether you are from this area or not, you can download the app and book a PT appointment without a prescription. This is called direct access. With it, you can start receiving treatment for any aches and pains without any delay.
Physical therapy will help loosen tight muscles and decrease discomfort in the days leading up to the marathon.
Our last piece of advice is this: believe in yourself!
GOOD LUCK! Come visit BetterPT at the NYC Marathon expo on Thursday, Friday, and Saturday. There, you’ll have the opportunity to win some prizes and take pictures in the photo booth. We look forward to supporting you in a successful marathon experience!
*Recommended by the National academies of science and engineering, Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. This reports may be accessed via www.nap.edu.
*From Medicine and Science in Sports and Exercise Journal