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Health Tips if You're Running a Fall Marathon

Posted by Dana Sparks, Oct 3, 2012

Medtronic Twin Cities Marathon picture of runners

Fall is a great time to run a marathon ... temperatures are cooler and the foliage is a bonus. But even if you're been preparing all summer, there are still health tips to consider. Read news release

Mayo Clinic sports medicine expert Edward Laskowski, M.D., offers some pre-race tips:

  • The day before the marathon, consume extra calories, especially high-carbohydrate foods such as bread, cereal, rice, pasta and/or potatoes.
  • To enable fluid absorption, start drinking fluids at least four hours before exercise.
  • Most marathoners find they perform better if they consume carbohydrates during the race. Sports drinks, bars and gels are good options.
  • To avoid runners' diarrhea, at least one day before running, limit or avoid sweeteners called sugar alcohols — most often found in sugar-free candies, gum and ice cream. For three to six hours before running, limit or avoid caffeine and high-fat foods.
  • After-marathon food should include protein, preferably peanut butter or string cheese, which you should eat within two hours after stepping off the course.

 

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