Newsletter Fall 05: Top 10 Race Day Tips
RUNNING CORNER: Top 10 Tips for Race Day
Provided by:
Dr. Christopher J. Woollam, MD, Dip Sport Med
Athlete's Care - King & Yonge
Canadian International Marathon - Medical Director
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Drink 8 oz or 250 cc of fluid prior to the start of the race.
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Dress appropriately at the start. Usually a singlet, short sleeve top and shorts are adequate.
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Pace yourself. Don't forget your training that got you here. Know your limits.
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Fluids should be replaced as much as possible along the route. Don't trust your sense of thirst, it is not a reliable gauge of fluid status.
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Awareness of your surroundings is important.
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Obey your body. Seek help if you have any severe or unusual symptoms.
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Relax and enjoy the race.
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Problems of a minor nature such as blisters or muscle spasms can often be taken care of along the route. Look for aid stations.
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Dry yourself off at the finish line and put on dry clothes.
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Eat and drink copiously on finishing. Glycogen stores and fluid loss are best rectified by food and fluid replacement within 1-2 hours of finishing the race.