Apr 14, 2016 1:00 AM

Author: Libby Mitchell


This weekend thousands of people will run in the Salt Lake marathon. Whether they are running the 5k or the full 26.2 there are some things they should do to make sure they make it to the finish line—and don't make it there in pain. 

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Marathon Preparation

Stay Hydrated

It's key you keep replenishing the fluids you are losing during the run. In addition to stopping at water stations consider carrying a sports drink or energy gels to keep going.

Dress Well

Stay away from cotton clothing or other materials that can irritate your skin. Instead wear something that will not chafe, and will keep you cool during running.

Be Nice to Your Feet

Your shoes are the most important thing on the day of the marathon. Make sure they are comfortable and fit well. "Shoes that are comfortable and have been broken in for a few weeks are best," says Laura LaMarche, DPT, a Physical Therapist with University of Utah Health Care. "Wearing new shoes for the first time on race day is usually not a good idea!"

Avoid Blisters

A new study shoes wrapping feet in surgical tape can help avoid blisters that come from running long distances. The tape is lightweight enough to fit in shoes, and strong enough to provide a barrier between your foot and your sock.

Eat Breakfast

Yes, the marathon starts early, but that is no reason to skip eating. If you don't, it's likely you won't have the energy to make it to the finish line. Eat a carbohydrate rich breakfast two to three hours before the start. Wake up, eat, and go back to sleep if you have to.

Warm Up and Cool Down

"A dynamic warm-up including light jogging, leg swings, high knee drives and butt kickers can be a more effective way of warming up your muscles than static stretching," says LaMarche. "After the race, keep moving. Ice any area that is painful, and elevate/compress if you have post-race swelling."

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