If you’re gearing up for Sunday’s metroPCS Dallas Marathon, you’ve probably been training for months.
But there are some key measures that you’ll want to take in the days and hours before the race, as well as during and after the marathon, to ensure that everything goes smoothly.
Scott Quinby, MD, the medical director of Baylor SportsCare, offers these five tips for runners:
- Be prepared: A common mistake people make when they’re preparing for a marathon or any running event is a lack of preparation with the proper conditioning program and also one that’s going to prevent overuse injuries.
- Eat well, stay hydrated: Nutrition is particularly important the night before the event, including appropriate carb-loading. Don’t overeat, but make sure you have enough. Hydration during the race means getting water or some type of carb-replacement drink every other mile.
- Don’t change footwear: Your foot is used to a certain shoe that you’ve been training in. Make sure you maintain that and also make sure you wear appropriate socks. Cotton is not good for a long-term run. Wear something that works better with your skin.
- Watch the weather: It can change within 24 hours, so prepare for everything. Be ready for warm weather, where you prepare with lighter clothes and more hydration on that day, or cold weather. Dress in layers, as you never know what you’re going to need to shed.
- Don’t overdo it: After all the preparation for this run, keep in mind that it may not happen that day. Ultimately, if you’re sick or have an injury, try not to run through it … you could harm yourself much more significantly.
If these tips aren’t enough for you, The Dallas Morning News has provided an even more extensive list. Check out Leslie Barker’s “9 things to do before the Dallas Marathon — and 9 things for afterward.”