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POPSCoach Jenny: Run faster without running harder More: Finally, perform a head-to-toe inventory at every mile marker beyond 15 miles on the course. Doing so will decrease the chance of running with inefficient form due to fatigue. Think head over relaxed shoulders, arms swinging at 90 degrees like a pendulum from the shoulders, hands relaxed, hips under the shoulders and short, quick strides landing under the hips.
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POPSRunning Doc: When is it smart to drop out of a race? More: The physician's caveat: These "rules" do NOT apply if you take a pain med before you run! As you know, I never recommend NSAIDs when you run, but also do not believe in taking preventive meds to stop you from feeling the pain in the first place. Pain plays an important role, in that it helps you to know when to stop. Masking the pain prevents you from knowing when to stop and may lead to a more serious injury.
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POPSRunning Doc: More about runners & baby aspirin More: The important point is to get this word out. Bring this blog with you to your primary care practitioner so that he or she can look at the research, who did the research (Dr. Siegel is one of this country's valuable resources, who helped the understanding of hyponatremia and now coronary thrombosis in marathoners from his Harvard lab along with researchers nationally), and why we are all excited about creating an offensive against “sudden death” while running one of our races.
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POPSRunning Doc: Pre- and post-race tips for newbies
More: The day of your race, eat the same as you do on long training runs/walks…my favorite pre-race meal in training: the “Elvis Bagel” (peanut butter and banana on a bagel)… After the event, within 2 hours of finishing, have a recovery drink with protein in it. There are commercial products but chocolate milk works as good as all these scientific mixes… “Marathon feet” are common to get in the middle of the night post race…This again is due to inflammation of the soft tissue structures and easily preventable. When you get back to your home or hotel room, a simple immersion in an ice bath for 15 minutes will prevent this happening to you!… Do not get a post event massage until a minimum of 2 hours after finishing the race…Do not try any new stretches or have someone stretch you out again until 72 hours have passed… Give yourself two or three days of rest before starting your training again. Try a nice swim in these days, but allow yourself some recovery time.
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