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
  1. Drink 8 oz or 250 cc of fluid prior to the start of the race.
  2. Dress appropriately at the start.  Usually a singlet, short sleeve top and shorts are adequate.
  3. Pace yourself.  Don't forget your training that got you here.  Know your limits.
  4. 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.
  5. Awareness of your surroundings is important.
  6. Obey your body.  Seek help if you have any severe or unusual symptoms.
  7. Relax and enjoy the race.
  8. Problems of a minor nature such as blisters or muscle spasms can often be taken care of along the route. Look for aid stations.
  9. Dry yourself off at the finish line and put on dry clothes.
  10. 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.