Chicago Athlete 2019 September Digital Issue

YOUR GUIDE

TO THE LAST 30 DAYS OF MARATHON TRAINING

chicago athlete ENDURANCE SPORTS AND FITNESS

magazine

MARATHON

NUTRITION

LOCAL

NEED-TO-KNOWS: FUEL TO GET YOU TO THE FINISH LINE

BEST TIME TO GET NEW SHOES FOR RACE DAY

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+ TAPER

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GEAR UP WHY NOW IS THE

EXPERTS WEIGH IN

TIME!

SEPTEMBER 2019

WHAT NOT TO DO

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Celebrating the hard work, passion, and dedication of Chicagoland’s top amateur athletes

When did you first qualify for Boston?

1995 ANGELA HOMBERG ACCOMPLISHMENTS

Winner of 2019 Woodridge Mini Triathlon

Favorite marathon memory?

I won the 2011 Indianapolis Marathon in October, just two days before my 40th birthday.

It was a small race, but it is still pretty awesome to say I won a marathon.

ACCOMPLISHMENTS Winner of 2018 and 2019 Homestrech for Heroes 5k Second overall at 2019 Frontier Days Stampede Run 10k

How many marathons have you completed?

9 Why did you start running?

5k 10k

I started running about 7 years ago, after putting on several unwanted pounds. I had been a runner in high school so naturally I felt that running would be an easy way for me to lose the weight. I’ve been running consistently ever since.

How do you find time to train?

PR you’re most proud of?

Being a father can sometimes make it hard to fit in a run. Luckily, I have a supportive wife. I have made a habit of running home from my youngest daughters practices and games.

My oldest daughter is a runner and it is a great way for us to bond.

EVERY ATHL ETE O F T H E MO NT H W I NS AN E XCLUS IVE PR IZE PAC K F RO M C L I F ® BA R WWW.C L I F BA R.COM

I would run on this horribly tiny track at the health club near my house. There was a guy who ran around the same time as me and we started talking and he said I seemed like a decent runner and that I should run a marathon.

Favorite race distance?

and

RANDY KESTER

How did you start running marathons?

17:21 36:40 My PR for 5k

My PR for 10k

Send nominations to editor@mychicagoathlete.com (Winners are selected by Chicago Athlete Magazine)

REGISTER TODAY Sept. 21 | Arlington Heights, IL Step It Up for Clearbrook at our first annual 5K run/1 mile walk. Each step helps us in our mission to provide services, opportunities, and supports for those with intellectual and developmental disabilities.

WANT TO REGISTER? Visit Step.Clearbrook.org today and use code ATHLETE for $5.00 off! If you register before Sept. 1, the cost is $25 for runners/walkers or $35 for timed runners. There will also be a Kids Dash for those under 10. Registration fee includes an event t-shirt, sponsor goodies, and food/drink at the event.

Saturday, November 2 9 am Enter our beautiful family-friendly race and support a good cause. Net proceeds benefit the Midwest Shelter for Homeless Veterans in Wheaton.

Adult, Youth and Tot categories. Cost: $20/$8/$5; parking free.

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TAPER TIME! WHAT NOT TO DO

The last long run is in the books, you are finally starting to feel a bit better from weeks of hard training, and the race is fast approaching; that means it is officially taper time!

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You have made it this far, but you are not sure how to approach the last few weeks of training and preparation that goes into race day. Tapering is really both an art and a science. Understanding what you are trying to get out of the taper is really important but you also want to avoid some of the most common mistakes. Tapering is tricky because in some ways you are changing your routine in order to be recovered on race day, but you also don’t want to throw off your entire schedule regarding running frequency, sleep, meal times etc…Here are some specifics on what NOT to do during tapering

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WHAT NOT TO DO… • Train too much: Seems obvious, but many runners struggle to really taper and get the benefits of feeling rested and bouncy on race day. Of course it can vary greatly from person to person, but some reduction in training is always needed in order to get the full effect of your training.

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• Change your running frequency: You will generally want to keep how many times per week you run the same. You may take the occasional extra day off, but don’t drastically reduce the days of the week that you run.

Simply run less each time that you head out the door.

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• Try a new diet: Now is not the time to try new diets or try to cut weight.

You can appropriately change portion sizes to account for the reduced amount of running you are doing, but nothing extreme in regards to new foods or diets.

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• Forget to get extra sleep: While you certainly don’t need to go into hibernation, taper time is a great opportunity to catch up on sleep or grab that afternoon nap you have been missing the last few months. For many of us, we don’t realize how tired we are until we listen to our body a bit and feel how helpful that extra sleep can be.

• Over carb-load: While you for sure need carbohydrates for race day, don’t go to the extreme and start wolfing down pounds of pasta the week of or the night before the race. You can increase carbohydrate intake prior to race day, but still monitor your weight if you have a preferred “race weight.” If you have been doing well on your long runs, then you probably don’t need to change much.

• Forget to mentally prepare: With the extra time you have from not running so much, now is the time to review the course, spend time managing your travel and race day logistics and generally leave nothing to chance for the race.

• Not resting enough: A big part of tapering inherently is rest and getting your muscles as fully recovered as possible from all the work you have put in. When it doubt, error on the side of more rest.

MARATHON DAY OCTOBER 13, 2019

Do your best to avoid these mistakes and reference what has worked for you to get to this point. Embrace tapering as a fun time where excitement and anticipation builds and you want to have that bounce in your step on race day. Enjoy the process of feeling better physically while you prepare mentally and emotionally for the big day!

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By Tim Bradley

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AND MORE!

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Nutrition to Optimize

Your Race Day Performance

By Allison Koch, MS, RD, CSSD, LDN 8

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MYCHICAGOATHLETE.COM

NO. 1

PLAN FOR SUCCESS

Throughout your preparation for the marathon you’ve likely been following a training plan. Just like you plan for your workouts you should have a plan for what you eat each day during the weeks leading up to the race. That plan should not be so rigid you can’t enjoy eating but should also include plenty of fruits, vegetables, whole grains, lean protein and dairy or dairy substitutes.

I encourage all athletes I work with, especially those nearing a big goal race, to plan out their week in advance and use their plates as a guide: fill half with fruits and vegetables, at least one quarter with a grain (preferably whole) or a starch like brown rice, whole wheat pasta or a sweet potato. The other quarter should be a lean protein source (e.g., chicken, beef, pork, tofu, tempeh, eggs). Add in at least two snacks per day so you aren’t going more than three or four hours without eating.

That’ll help keep you from getting ‘hangry’ while also ensuring you don’t overeat at meal time. For your snacks to tide you over, you’ll want to be sure to include a carbohydrate and a protein source as well as a fruit or vegetable. Some of my favorite snacks include: • Apple slices with peanut butter • 1 oz of cheese with whole grain crackers and snap peas • 2 tablespoons of hummus with baby carrots and whole wheat pita chips • A slice of whole grain toast with 1 tablespoon nut-butter and ½ a sliced banana • Plain Greek yogurt with a handful of blueberries and a ¼ cup granola Sticking to a diet that offers a wide variety of foods—especially fruits and vegetables—ensures you are getting all the essential vitamins and minerals you need to boost your immune system and potentially stop any illness that may come knocking on your door in its tracks during these important weeks.

This is also NOT the time to try an experimental cuisine you’ve never had before, new restaurants or make any drastic changes to your diet. Stick to what you know works for you. The last thing you need is a bout of food poising or a stomach bug the week prior to the race.

NO. 2

STOCK UP ON RACE DAY ESSENTIALS

Don’t wait until the expo to purchase your desired flavor of on-course nutrition (i.e., gel/gu/blok/etc.) as they may run out or not carry the brand you rely on and then you are stuck trying something new on race day (never a good idea!). Ease your mind by collecting all your race day nutrition supplies and setting them aside early so it’s one less thing to worry about.

Traveling to your goal race? Do some research on grocery or corner stores nearby where you can stock up on supplies and snacks or pack your desired snacks and pre-race meal in your luggage. When I ran the BMW Berlin Marathon in 2015, I packed my own jar of peanut butter, a couple of my go-to race morning bagels, a bag of pretzels for snacking on and I bought bananas at a local market when I arrived.

NO. 3

DON’T FORGET THE POWER OF HYDRATION

During the weeks leading up to and especially the days prior to the race it’s important to stay adequately hydrated. Carry a water bottle with you throughout the week and be sure to refill it throughout the day. If you are finding yourself heading to the bathroom every 2-3 hours, you are likely doing a pretty good job.

Another good gage of your hydration status is to monitor the color of your urine. It should be light yellow, similar to lemonade. If it’s darker, you may be underhydrating (dehydration) and if it’s

completely clear, you may be overhydrating. Dehydration is one of the biggest contributors to runners not finishing (the dreaded DNF) a race or needing to use a medical tent. Overhydration is also a serious condition that can lead to life threatening complications as it will throw your electrolyte balance off and once that happens it’s hard to get it back to normal.

NO. 4

MASTERING THE CARB-LOAD

You’ve probably heard about carbohydrate loading prior to the race. But what is it and is it necessary to do? Carbohydrates are our body’s preferred energy source during bouts of moderate to high intensity exercise. But we can only store so much in our bodies and it’s not quite enough to run a marathon. When we carbohydrate load, we’re essentially saturating our muscles with glycogen (the storage form of carbohydrate) to ensure we have as much fuel in the tank as possible.

Studies have shown that a high carbohydrate diet in the days leading up to the race can potentially improve performance time, decrease the amount of time it takes for us to feel fatigued and even boost mental and physical energy. My recommendation is to gradually increase carbs over the week leading up to the marathon and decrease high fat and protein-rich foods.

You still want some protein – but focus on smaller portions. If we use our plates as a guide again, two to three days out from the marathon you should be making half your plate your grain or starch (rice, potatoes, pasta, bread, cereal, etc.) and then the other half now is divided up between vegetables and your protein source. Focus your snacks primarily on carbohydrate rich foods like pretzels, dry cereal, fruit snacks, graham crackers, or you can even sip on a sports drink which will also help with maintaining hydration.

What about the pasta dinner? If it’s something you’ve practiced and know sits well with you the next day, then go for it. Just

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don’t overdo it. With an early race start, I generally recommend trying to consume most of your calories earlier in the day prior and not shortly before bed as it can interfere with your sleep. You want to wake up on race day hungry and a big meal the night before may leave you still feeling full come morning.

One side effect to be aware of: you may gain a couple pounds. Don’t panic! This weight gain is likely just water weight as for every ounce of carbohydrate stored in our bodies, we also store about 3 ounces of water. You’ll quickly run that off during the race.

NO. 5

PERFECT THAT PRE-RACE MEAL

Race day has finally arrived! By now you should know what your go-to breakfast is and when to have it. Your pre-race meal is just a chance to top off those glycogen stores. In general, it should contain at least 500-calories primarily from carbohydrate and be consumed at least one

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hour and up to four hours before the race starts. This time frame allows for you to digest your meal and hit the bathroom once or twice before the start while also keeping you feeling full throughout the race. Many runners also benefit from a snack about 30-45 minutes before the start. That should be solely carbohydrate based like a banana, handful of pretzels, gel/gu/blok or sports drink.

You’ll want to avoid high-fat foods in your pre-race meal as they may contribute to stomach upset. It’s also not the time to choose that high fiber breakfast cereal as that can lead to some bathroom visits a mile or two into the race. If you’re used to having coffee or tea before your long runs – then by all means continue to do that. But if not, now is not the time to try something new. Some of my go to pre-race meals include: • Two pieces of wheat toast or a bagel topped with a couple tablespoons of nut butter, sliced banana, 1-2 tsp of chia seeds and a drizzle of honey • Two packets of oatmeal topped with a handful of blueberries or raisins, slivered almonds, maple syrup and skim/non-fat milk

• A substantial granola bar (200-250 calories), a container of low- or non-fat yogurt and bottle of sports drink with carbohydrates Finally, hydration is also important before the race. Wake up and sip – don’t chug – on water or a sports drink throughout the morning. It takes at least 45 to 90 minutes for water to move through our system. If you gulp it down, you won’t adequately absorb the water and find yourself having to hit the bathrooms sooner than you may have anticipated. Try to have a couple glasses about 2 hours before to allow for ample time to urinate any excess before the start.

BOTTOMLINE: PRACTICE MAKES PRS!

The taper can be one of the hardest parts of training for a marathon. Apply these tips as you go through the next few weeks to ensure your nutrition is taken care of. Having the knowledge that you are nutritionally prepared come race day provides you with one less thing to worry about so you can focus instead on the job ahead – to race and enjoy 26.2 miles feeling great!

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GEAR UP! As fall marathons approach, obtaining and training with the gear you’ll wear on race day is crucial.

By: Chris Lewis

Let’s face it: marathon preparation is far more difficult than most people realize.

Whether you’re a beginner or an experienced athlete, you must develop an individualized training plan—one that suits your unique goals, strengths and weaknesses—and ensure you maintain it for months at a time on a near daily basis. Not to mention, you should also consider hiring a coach; this coach must understand your personality and connect with you in a way that leads you to achieve more than you ever imagined.

At the same time, nutrition and hydration are critical aspects of preparation as well. Many marathoners, in fact, will meet with dieticians to determine their proper caloric intakes during training (and break) periods, as well as the Chicago Marathon itself. A proper method of hydration must also be determined well in advance of race day. And, of equal importance, marathoners should also focus on their mentality, to the point in which they even meet with mental coaches and psychologists regularly.

However, due to all of the “noise” of marathon preparation, another key aspect is typically overlooked, unfortunately: gear. Shoes, socks, clothes, body glides, headphones, watches, you name it—most marathoners simply don’t focus on these particulars nearly enough. Consequently, their performances on race day may diminish considerably.

To help prevent you from making the same mistake, Chicago Athlete Magazine spoke to the following Chicagoland marathon coaches and experts. With years of firsthand experience, these coaches and experts understand the utter importance of gear, how you can maximize the benefits of it and, in turn, perform better than you could’ve ever imagined.

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REPLACE YOUR

“BALD TIRES” Melody Karpinski, community manager at McMillan Running, believes the general rule of thumb (which many marathoners tend to ignore) is to replace shoes every 300 to 500 miles. In fact, she compares shoes to tires; they’re only good for so many miles before they become bald.

“Even the most experienced marathoners have been guilty of showing up on race day with ‘bald tires.’

And if you’re going for a personal record, there’s no guarantee your shoes might not suddenly decide to blow out during the marathon,” she stresses. “By replacing your shoes four weeks or so out, you’ll have enough time to break them in prior to race day.

You’ll also limit the miles you put on them ahead of time, which allows the cushioning to remain uncompromised.”

Brendan Cournane, owner and head coach at Coach Brendan Running, LLC, agrees that the average expected lifespan of running shoes ranges from 300 to 500 miles. He believes the main component of protection for runners is a shoe’s midsole, which provides maximum cushioning whenever runners’ feet land on the ground. Once the midsole is compromised, the odds of shock to the body, along with injuries as a whole, increase substantially.

“Marathoners usually notice the effects of the increased shock through ankle, hip and knee discomfort, as joints bear the most shock absorption,” he explains. “Many runners who buy shoes at the beginning of training will be at the end of the shoes’ expected life by August or September.”

If shoes are properly fitted, Cournane doesn’t think they need a period of “breaking in.”

However, most marathoners tend to prefer using the shoes enough to ensure they fit properly and won’t cause blisters, which are generally caused by manufacturing flaws. To provide marathoners sufficient time to use their shoes, so that they’re confident they fit appropriately and won’t lead to blisters, Cournane advises 50 to 100 miles of usage.

“By the time the marathon occurs, marathoners will have enough miles on the shoes to

feel comfortable running long distances, yet not too many miles that would indicate the midsole is breaking down,” he says. “A happy compromise is necessary.”

He continues, “The type of shoe is important since lighter weight shoes or shoeless running products, such as Vibram, have shorter timelines If marathoners are running in these shoes, fewer miles are encouraged before race day.”

Aside from the potential physical benefits of replacing your shoes with new ones roughly a month before the marathon, Seth Kopf, owner and running coach, Kopf Running, believes the impact that the switch may have on your mind shouldn’t be overlooked either. He thinks that purchasing new shoes, especially after running hundreds of miles in preparation for race day, helps marathoners “feel ready to go at the start line” as their shoes “feel good, are responsive.”

THE PHYSICAL AND MENTAL BENEFITS OF

“THE SWITCH” THE BOTTOM LINE IS THIS: if marathoners only have one pair of shoes and don’t replace them at the proper time, they’ll definitely compress, as all cushioning blends (normally variations of EVA foam) eventually break down. Depending on marathoners’ gait cycles, certain parts of their shoes will wear out faster than others. By changing out their shoes before breakdowns occur, marathoners can ensure their shoes are broken down less unevenly.

“Buying that final pair of shoes before race day also signifies that race day is near and that your training will soon pay off,” he says.

“New shoes definitely give marathoners a mental boost, as well as some confidence, knowing they have a fresher tool on their feet to help them on race day,” Dave Zimmer, owner and CEO, Fleet Feet – Chicagoland, adds. “There’s simply an ‘ah ha’ moment that automatically improves marathoners’ mental performance.”

“My training mantra is ‘good form will carry you through.”

“Your body will often start talking to you towards the end of a shoe’s life,” Karpinski remarks. “But many marathoners ignore this, or they’ll blame their issues on something entirely different.”

Cournane adds that noticeable wear patterns can usually be seen either on shoes’ toes (if marathoners are toe-runners) or heels (if runners land on shoes’ heels). If shoes have noticeable wear patterns, marathoners’ “footstrike” has changed and, as a result, biomechanics may shift—with either a more pronounced pronation or supination.

“The excess movement can contribute to iliotibial band soreness, hip flexor issues or leg issues,” he states. “New shoes will avoid or minimize these changes in footstrike.”

— Dave Zimmer

To enhance the benefits of switching from old to new shoes, Cournane recommends marathoners to observe their running form. After all, through great running form, marathoners can increase the efficiency of their running, via a proper body position. This body position and, with it, running form can be achieved with new shoes that have fewer miles on them (and with little to no damage to their heels or midsoles).

“My training mantra is ‘good form will carry you through.’ And that form will help marathoners of all experience levels maximize the benefits of their shoes,” he explains.

“Once race day arrives, the hard part is out of the way. Hard work and determination earned you the marathon start and finish lines,” Kopf adds. “Be confident in your preparations, and celebrate your hard work, as you race through one of the world’s greatest cities.”

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DON’T FORGET YOUR

“Training is the time to find out what you like, so that there’s no guessing on race day,” he adds. “It’s such a relief to know what you can and will wear in the race beforehand, especially as the anticipation of the marathon mounts.”

Karpinski also thinks marathoners should consider investing in running headphones like AfterShokz and Plantronics, as they’re ideal for long distances and have Bluetooth technology, along with various safety features.

Although the significance of shoes can’t be stated enough, it’s important to not focus solely on this purchase without thinking about all of the other gear that’s necessary for peak performance. In particular, consider the following items as you prepare for the last weeks of training, as well as race day.

Additionally, Michael Lucchesi, head coach and founder of Second City Track Club, recommends marathoners to bring cheap toss away clothes to the corral and wear their race clothes underneath, particularly during adverse weather conditions; a couple minutes before the marathon begins, they can remove these clothes.

Although most marathons, including the Bank of America Chicago Marathon, has great aid support, there’s nothing wrong with preparing for the rare chance that fluid stations could run out of your hydration and nutrition needs.

With this in mind, Karpinski recommends that you pack your own hydration belt to ensure your unique needs are met from the starting line to the finish line.

OTHER GEAR

Body glide. Lori McGee Koch, head running coach at Chicago Endurance Sports, believes a body glide is necessary, as chafing is not only painful—it can also be uncomfortable enough that marathoners simply can’t perform to the best of their abilities.

Likewise, marathoners should use these body glides while they train too, so that they’ll be fully prepared to use them on race day.

Clothing. Clothing will, of

course, vary on the weather, from short-sleeved tops and shorts, to long-sleeved tops and running tights. But Kopf thinks it’s vital for clothes to be comprised of technical fabric that pulls moisture away from the skin, prevents chafing, increases breathability and improves marathoners’ overall comfort.

Furthermore, marathoners must also bring layers with them, as they can easily remove whichever layers they don’t need (and even donate them to clothing zones during the Chicago Marathon).

“It’s important to dress as if the air temperature is 10 to 15 degrees warmer, as your core body temperature will rise once you start running,” Kopf says.

To fully prepare for wearing layers on race day, marathoners should train with a variety of clothes ahead of time, so that they know what is (or isn’t) comfortable for them.

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“It’s also important to wear what you’re comfortable with, and to train in what you’ll race in,” he states. “Be you and do what’s comfortable for you. I can’t stress that enough.”

GPS technology. “Due to

their affordability, GPS watches are easier to own than ever before,” says Joel Feinberg, owner of Universal Sole Running Events.

Karpinski advises marathoners to either purchase a Garmin watch or Strava technology for their phones (or both), in particular.

“To improve your performance, now is the time to buy them, as you’ll be able to review your performance data during your trainings and after the marathon,” she states.

Hats and sunglasses.

Hydration belts.

Cournane also believes it’s important for marathoners to train with hydration belts. In doing so, they’ll increase their comfort levels on race day, as they’ll fully understand their drinking rhythms ahead of time. After all, some marathoners have rhythms that may be disrupted if they only drink at fluid stations during the marathon.

Polyester socks. “Make sure you buy proper running socks when you purchase your shoes,” Feinberg states.

“Don’t neglect socks—cotton is rotten!”

As obvious as it sounds, hats and sunglasses will keep you cooler if temperatures are higher than normal on race day, according to Feinberg. In addition, they’ll protect you from the elements: cold, crisp air, bright sunlight, rain and even early season snow. Yet, they’re often forgotten by many marathoners.

Zimmer adds that socks should have a polyester blend or a lighter merino that pulls moisture away from feet, a sentiment that Kopf agrees with.

“Have you ever tried running with the sun blaring on you, blinding you every step of the race? Not fun, right?” Kopf asks.

“Adding a running hat and sunglasses to top off your race day look is a solid strategic move!”

Timing systems with heart rate monitors. Although timing systems aren’t

Headphones and smartphone armband carriers.

Aside from playing marathoners’ favorite songs, smartphone armband carriers can also offer an extra measure of safety, which, in turn, will increase their comfort levels, according to Feinberg.

“Nothing will cause blisters faster than cotton socks,” he stresses. “Skip the cotton and opt for brands made from technical fabrics like Bombas, Balega, Feetures and Smartwool, to name a few.”

as necessary as other types of gear, according to McGee Koch, they’re particularly useful during training periods.

“Knowing your pace, and how your heart rate works with that pace, makes an enormous difference during training,” she says. “They’ll especially help you avoid efforts that are too overzealous and can take longer to recover from—or, even worse, prevent you from participating in the marathon. For utmost success, remember: always train and race at your pace.”

This Time It’s Personal

racepal

your personal race calendar

The event calendar you can share with your pals

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Last-Minute Marathon FAQ Having a lot of questions before a marathon is normal.

Regardless if this is your first or 15th, every race is different and it can be overwhelming how much goes into just one day.

Thankfully, local coaches address frequently asked marathon questions to help you prepare for this year’s race. Good luck!

Q Should I run the day before the marathon, or stay off my feet as much as possible?

A While generally you should be staying off your feet as much as possible the day before a marathon, I suggest a short 15 to 20 minute “shakeout” run the day before your race. It helps to burn off some nervous energy and gives you a last chance check of how your legs are feeling.

Preferably it is best to be done early in the day, and after you visit the expo you can stay off your feet the rest of the day.

• Where the planned meeting spot is to meet any family or friends supporting you after you cross the finish line.

• The best way back to your hotel.

Take lots of pictures during the race weekend to remember your experience.

To eliminate the stress of travel and logistics, book a package with Marathon Tours & Travel so you can relax and enjoy the experience once you arrive at your destination!

quickly. Stick to your planned pace despite how energized you are feeling during the early miles of the race.

Once you are settled into your pace, keep it steady and avoid any surges; surges cause your lactic acid to build up more quickly and will make you tired faster and more sluggish than holding a steady pace. It’s also important that you enter into the race fully-fueled and remain fueled and hydrated throughout by taking in the correct number of calories on a regular basis.

— Jeff Adams, Marathon Tours

— MJ Gasik, Tri-Right Coaching

Q Should I warm up before the race?

A I’d defi nitely recommend doing some sort of warmup before the marathon, making sure that you don’t try anything new on race day.

If you’re a high mileage runner, that might include some light jogging and light strides. If you’re not as high mileage, it’s still good to get your body warmed up which could mean some walking or some light functional movements (a few lunges, leg swings, and walking drills).

Whatever you do, just make sure it’s something that you know your body is used to and that it will empower you, not fatigue you. In the end, you should aim to start the race controlled and within yourself, so you can always use the first few miles to warmup into race mode too.

Q How long should my recovery be post-marathon?

A The last thing you will want to do the day after a marathon is run, but it will be the best thing to help prevent delayed onset muscle soreness. The more your body stays still, the tighter your muscles will get. I recommend to my runners that they do an easy 15 minute jog the next two days following their marathon. Or even walk 15 minutes each day. I also recommend a sports massage, just make sure to let your massage therapist know that you just ran a marathon.

— Tim Bradley, CARA

Q It’s my fi rst marathon and I don’t live in town. What are some travel tips for race weekend?

A Before Travel Be sure to pack your running gear in your carry-on bag, not your checked luggage in case your checked luggage is lost! This should include running shoes, running outfit, and any supplements you plan to use during your race.

Although you most likely can find GU, Blocks, etc. at the Marathon Expo, don’t chance it if you have a specific brand/type. If you have any medications you need during your stay be sure to bring these as well and put in your carry-on bag.

At Your Destination Although tempting to see the sights, limit your activity before the marathon and save sight-seeing for after your marathon. Rest your legs and body.

Make sure you know: • Timing of bag check, corral opening/closing, race start, cutoff and sweep timing rules.

• How you are getting to the start line on race morning.

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SEPTEMBER 2019

MYCHICAGOATHLETE.COM

— Dan Walters, DWRunning

How do I avoid the wall?

First and foremost, stick to your planned pace and don’t go out too fast. When marathon day rolls around, you are tapered and feeling great, and the excitement of the crowds of athletes and spectators often leads runners to starting out too Q A

As far as when to get officially back into running, I conservatively recommend easy mileage (3 to 5 miles) for two mid-week runs and a long run no longer than 8 miles for the next three weeks.

Everyone recovers differently, so some runners may be able to handle more mileage than others and some may be able to handle less. The main thing after crossing the finish line is to give your body and mind time to heal before you download/printout your next training plan.

— Denise Sauriol, Author of Me, You & 26.2

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