Courtesy of Brigham and Women's Hospital
After months of tireless preparation, on Monday, April 20, more than 20,000 runners will embark on the 113th Annual Boston Marathon. Having volunteered in the medical tent at the finish line at the Boston Marathon in previous years, Reg B. Wilcox III, PT, clinical supervisor of Physical Therapy in the Department of Rehabilitation Services at Brigham and Womenís Hospital, can offer runners some tips to have a safe and successful race day.
To prepare for the marathon on the day of the race, Wilcox suggests the following tips:
After running 26 miles, you may want to collapse, and though you deserve to rest, there are a number of precautions Wilcox suggests, to help ease soreness and prevent injury:
In the days and weeks following the race, Wilcox advises, ďGive your body a chance to rest and recover, but do not stop activity completely. Instead of running, try walking, swimming or biking for the week following the marathon, then gradually build up to running again, starting with shorter distances in longer times.Ē Light periodic stretching should also be incorporated until soreness subsides and flexibility returns, being sure not to overstress muscles, which can cause injury. Finally, Wilcox recommends allowing for extra sleep and eating the foods you havenít been able to, loading up on carbohydrates to replenish the bodyís energy stores.
- Steve Silva, Boston.com senior producer, two-time Boston Marathon sub-four hour runner.
- Ty Velde is a 16-time Boston qualifier who's completed 12 consecutive Boston Marathons and 25 marathons overall. Ty is now training for his 13th Boston run and will provide training tips for those who train solo and outside, no matter what temperature it is.
- Rich 'Shifter' Horgan is a 19-time Dana-Farber Marathon Challenge team member who runs in honor of his father, who died of colon cancer. He will provide updates on local running events with a focus on the charitable organizations that provide Boston Marathon entries for their organization's fund raising purposes