Whether you're gearing up for RWJBarnabas Health's Run with the Devils 5K or the NYC Marathon, these expert tips can help you train safely, prevent injuries and recover after race day.
By Robin Gehrmann, MD, orthopedic surgeon with RWJBarnabas Health Medical Group who specializes in sports medicine
The NYC Marathon is just around the corner, and thousands of New Jersey runners are expected to participate.
Preparation begins months before race day. While running injuries are common, a well-rounded training plan that includes gradual mileage increases, proper strength conditioning and adequate recovery and rest days can help reduce your risk. Appropriate clothing and footwear are also important parts of your race-day preparation.
For those not quite ready to tackle 26.2 miles, shorter races like RWJBarnabas Health's Running with the Devils 5K offer an opportunity to get involved. Regardless of distance, proper preparation is key to preventing injuries and making the most of race day.
Whether you’re preparing for your first race or you’re a seasoned marathoner, these tips can help your body feel ready at the starting line and recover after crossing the finish.
Train smart to avoid injuries.
A consistent training plan that balances running, strength work, stretching, and rest can help reduce injuries during training, on race day and post-run. The most common running injuries include runner’s knee, shin splints, IT band syndrome, plantar fasciitis, Achilles tendinopathy, stress fractures, hamstring strains, calf strains, ankle sprains, hip pain, and lower back pain.
Most injuries are due to overuse of muscles or joints, which can be prevented with proper conditioning and training. Building mileage gradually and allowing time for recovery rather than increasing your distance quickly can help reduce some of these injuries from occurring.
Running provides a demanding cardiovascular workout, but strength training is also an important part of a well-rounded training plan. Incorporating light weights or bodyweight exercises can help strengthen the muscles that support your joints and reduce the risk of overuse injuries.
Fuel your body, right.
With several hours of running ahead, a practiced fueling and hydration strategy is essential for tackling all 26.2 miles. The night before the race, choose a familiar meal centered on easily digested carbohydrates, such as white rice or pasta, with a moderate portion of lean protein. Avoid overeating and limiting high-fiber foods, including beans and lentils, to help reduce digestive discomfort. Stick to food and fueling routines you’ve tested during training. Make sure you are well hydrated going into race day utilizing both water and electrolytes to avoid cramping that can occur during long races.
Dress for changing temperatures.
Choose moisture-wicking clothing, which can keep your skin dry, help regulate your body temperature, and prevent chafing. An early departure may mean a chilly start, even if temperatures rise later in the day. Consider bringing a throw away blanket to keep you warm before the race, extra layers you can toss.
Pace yourself.
For first-time marathoners especially, the excitement at the starting line can make it tempting to run too fast. Stick to the race pace you’ve practiced during training to help conserve energy for the miles ahead.
Plan for recovery after the finish.
Recovery is an important part of your plan. Arrange for a friend or family member to bring dry clothing and a warm layer so you can stay comfortable. After the race, prioritize rest, rehydration and a meal with carbohydrates and protein. Keep any stretching gentle and be proud of this incredible accomplishment!