2008 ING Georgia Marathon: Final Training/Race Day Tips and Pitfalls

If you’re planning to participate in the 2nd Annual ING Georgia Marathon (26.2 miles) or Half Marathon (13.1 miles) on Sunday, March 30, 2008 (start time: 7:00 a.m. at Centennial Olympic Park), you’re entering the homestretch.

According to Kenneth R. Mautner, MD, a physician at the Emory Sports Medicine Center, there’s a lot you can do to prepare the final month before the race. Attend a free seminar (dates and times are on the right) conducted by Emory Sports Medicine physicians.

“‘Less is best’ in the last two weeks before the marathon,” Mautner advises.

“Most marathon programs recommend runners begin tapering their training two weeks before the race,” says Mautner. “Tapering is essential to maximizing running performance on race day. It helps rest tired or over-trained muscle, prevents race day injuries and allows glycogen stores (the body’s storage form of carbohydrates) and hydration to remain at maximal capacity. During this time of tapering and running less miles, it is still important to maintain your flexibility and current weight.

Injuries

“Most overuse injuries respond to rest, ice/heat, nonsteroidal anti-inflammatory drugs (NSAIDs) and stretching,” adds Mautner. Mautner suggests calling an Emory Sports Medicine physician (404-778-7777) if you experience continued pain, despite reasonable rest or if pain is acute and sever especially associated with:

• trauma
• hearing a pop or crunch, or
• you’re unable to bear weight on the injury
• pain is present at night and with simple daily activities.

Emory Sports Medicine physicians will see all acute sports injuries within 48 hours.

Hydration: Dehydration

“Dehydration can impair heat dissipation and lead to heat stroke,” says Mautner.

Symptoms of dehydration are:

• Headache
• Thirst
• Dizziness
• Nausea
• Muscle Cramps
• Fatigue
• Chills
• Irritability

Mautner recommends drinking fluids if you feel thirsty and says there is more fluid loss on warmer days. He advises drinking enough pre-race to produce clear to light yellow urine – approximately 16 ounces one to two hours before the race and another 16 ounces in the hour before the race. Mautner notes sports drinks are preferable to water as carbohydrates and sodium stimulate thirst and replenish the bodies stores of these key ingedients.

“You can also drink too much water and experience hyponatremia (low sodium), which presents similar to dehydration, but is treated much differently” cautions Mautner.

Symptoms of low sodium are:

• Nausea
• Vomiting
• Headache
• Change in mental status
• Cramping
• Excess fatigue
• Weight gain/feeling “puffy”

Nutrition: Glycogen storage

“You need to carbo load the last two to three days before the race,” says Mautner, who recommends eating “safe foods.” “Glycogen will get you through about two to two-and-one-half hours of the race. You’ll need to consume carbs (sports drinks, gels and fruits) along the way to prevent “hitting the wall.”

Race Day/Post Race

“Don’t try anything new on race day – food, gels, shoes, clothes or medications – and no NSAIDs within 24 hours of the race,” says Mautner. “Plan for all weather possibilities.

“Do not stop or sit down after you cross the finish line, if avoidable, because it may cause post-race syncope (brief loss of consciousness),” Mautner continues. “Estimate hydration by the color of your urine. If you’re thirsty, lightheaded or dizzy, you may be dehydrated. Having a headache does not mean you should drink more. It may be caused by low sodium. Begin snacking within a couple of hours of the race. Seek medical attention if you have any concerns.”

Volunteer for the ING Marathon

EMORY HEALTHCARE still needs volunteers to work race day events. This year, the ING Marathon is holding a “Hydration Station Challenge,” where the water stop with the most volunteers receives a donation to a selected charity. Please support the Emory team on race day at their two water stops.

If you would like to join the excitement and receive an Emory volunteer shirt, please contact Paige Dunham at pdunham@emory.edu or 404-778-5394. Volunteer shifts are available from 5:30 a.m. to 2:00 p.m. on race day.

Questions? Contact Lindsye Mitchell at Lindsye.Mitchell@emoryhealthcare.org.