TIPS FOR A HEALTHY MARATHON

Providence Athletic Medicine


Marathon Winner

  1. Decrease the risk of blisters by training in the shoes and socks you plan to use the day of the marathon.

  2. To reduce chaffing use petroleum jelly.  Typical areas of chaffing include the groin, bra strap/ nipple line area, and armpits.
  1. Get out of wet clothing right away.  Bring dry clothes to change into after the event.
  1. Hydrate appropriately.  Know your sweat rate.
  1. Dress according to the weather.
  1. Carbohydrate Load:  Starting six days prior to event:

            A.  Monday:  90 minutes of exercise; 5 mg of complex    
                  carbohydrate per kg of body weight (1kg=2.2lbs)

            B.  Tuesday:  40 minutes of exercise;
                   5 mg of complex carbohydrate per kg of body weight.

            C.  Wednesday:  40 minutes of exercise;
                   5 mg of complex carbohydrate per kg of body weight.

           D.   Thursday:  20 minutes of exercise;
                   10 mg of complex carbohydrate per kg of body weight.

           E.    Friday:  20 minutes of exercise;
                   10 mg of complex carbohydrate per kg of body weight.

           F.   Saturday:  No exercise;
                 10 mg of complex carbohydrate per kg of body weight.

          G.  Sunday:  2-3 hours prior to event eat a meal that provides:
           300-600 calories of carbohydrates (75-150 grams of carbs).

            Post event eat a meal providing 1.5 grams of carbohydrates per kg of   
            Body weight within 30 minutes and again in 2 hours.