One of New York City’s best-known sporting traditions, the annual running of the New York Marathon is coming up on Sunday, November 2. Two highly experienced marathon runners who also happen to be sports medicine specialists at Mount Sinai’s Department of Orthopaedics, have several tips for participating in the marathon that could be useful for first time competitors as well as for veterans of the 26 mile, five borough trot.
Dr. Mark Klion has a very unique perspective on preparing for the New York City Marathon. Not only does he treat hundreds and hundreds of runners and athletes every year in his sports medicine practice at Mount Sinai, he's personally competed around the world in countless marathons, triathlons and international Ironman competitions.
Fellow member of Mount Sinai’s orthopaedics department, Dr. Alexis Chiang Colvin is also a seasoned marathon runner as well as fitness expert and sports medicine specialist.
Here are some helpful tips from Drs. Colvin and Klion:
· Follow a regimented running schedule during training with a gradual increase in mileage (no more than 10% per week). Keep a log book and track progress and always allow for adequate rest for body recovery.
· Begin a taper phase or a period of 3-4 weeks of decreasing mileage as the marathon approaches so that muscles, tendons, and ligaments can heal from the rigors of training. You can do more harm than good by trying to squeeze in that last important workout.
· Relax! - Do something soothing the day before, like yoga. Then, plan on getting at least eight hours of sleep before the competition.
· Consider equipment carefully when training. Use a cushioned shoe for the stresses on the feet during longer races. Most running shoes have anywhere from 300-500 miles of good cushioning. Well cushioned socks are also strongly recommended. Wear synthetics as much as possible because they help wick away moisture from your body. Layered clothing is also preferred.
· A healthy, consistent nutrition plan is very important. During the race there will be snacks and water along the way. Before the marathon, practice eating and drinking while running. Most athletes can absorb no more than 300 calories an hour. For an upset stomach during the race, lower your pace and try to drink water and get some salt. Allow your stomach to calm down before trying to ingest more sugar as this further slows digestion and will make you more nauseous. It's best to eat a larger meal two nights before the race and lighter meals the day before. Carbohydrates are also good in preparing to run the marathon.
· Mental Preparation – Planning to run a marathon takes time, practice and dedication. Visualize yourself running the marathon during training. Use positive energy and thoughts to succeed. Wear your name on the front of your shirt. The crowd will see you and yell your name in support. It’s a great feeling.
· On marathon day, try and stick to your normal routine. For example, if you don’t normally drink coffee, don’t drink it the day of the marathon. Easy to digest sources of nourishment (energy gels or honey packets) are recommended. Take advantage of water stations or drink Gatorade or other sports drinks to stay hydrated. Stretching before and after the race is also very important.
· Have a well-thought post-race plan – runners need to stay hydrated and stick to light, bland food such as bagels and bananas immediately following the race.
· Time to recover - Allow for full recovery which can be anywhere up to 3-4 weeks before returning to a normal exercise program.
For further information or to arrange an interview with Mount Sinai’s Dr. Alexis Chiang Colvin or Dr. Mark Klion please call (212) 843-8073 or email amazur@rubensteinpr.com.
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