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SPORTS MEDICINE :
SPORTS: RUNNING RACES TRACK AND FIELD :
SPORTS: TRAINING:
Tips and Advice for Runners Training for Baltimore Marathon
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Tips and Advice for Runners Training for Baltimore Marathon
Tapering, eating carbs among suggestions from Union Memorial Hospital
specialist
By Meredith Cohn
The Baltimore Sun
6:30 p.m. EDT, October 5, 2011
http://www.baltimoresun.com/health/
bs-hs-ask-the-expert-1006-20111005,0,4894355.story
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A shorter URL for the above link:
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http://tinyurl.com/3t9qc53
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There is more to training for a marathon than running a few laps around
the track. Finishing 26.2 miles, or even getting to the starting line,
takes attention to some details about eating and hydrating, miles covered,
and aches and pains. Dr. John Senatore, avid runner and chief of podiatry
in Union Memorial Hospital's sports medicine department, talks about what
to do and what not to do as next week's Baltimore Running Festival
approaches.
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What should runners, particularly first-time marathoners, do in the last
week before the race so they feel good on race day?
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All marathoners need to taper (gradually decrease) their weekly mileage
starting at least two weeks prior to the race. 26.2 miles is a long way,
and fresh legs are a must to finish.
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When the weather turns cool, how should runners adjust their intake of
water and sports drinks before and during the race?
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Runners are easily fooled by temperature. Studies have shown that
temperatures above 60 degrees actually place more stress on a runner's
body even though you may feel very comfortable. Avoid the common mistake
of starting out too fast because of the cool temperature and burning out
too soon.
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The most important intake of sports drink actually takes place 10 minutes
before the race begins, when 8 to 10 ounces should be consumed. After
that, 5 to 6 ounces should be taken every 5 miles or so during the race.
Incidentally, one ounce is considered to be a normal, regular swallow of
fluid. Don't forget to utilize this sports-drink-intake pattern during
your long training runs, too. All gels should be consumed with plenty of
water to prevent dehydration.
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If a sports drink is not used then water needs to be taken on a regular
basis throughout the run. If you are thirsty during the race then
dehydration has set in and you are in trouble. Fluid intake is a vital
part of your long training run and must be monitored and adjusted
accordingly. Never use a new sport drink or gel the day of the race.
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The complete article may be read at the URL above.
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Sincerely,
David Dillard
Temple University
(215) 204 - 4584
[log in to unmask]
http://daviddillard.businesscard2.com
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