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Avoid Injury: Race Day Tips

Physical therapists working with walkers place emphasis on the development of good training habits and exercise programs to increase muscle strength, flexibility, and endurance over a long period of time. This remains the most effective way to improve performance and prevent injury. Here’s a few race day suggestions to avoid an injury.

Tapering
Many walkers make the mistake of training hard right up to the marathon. A good training program should peak two-to-three weeks before race day. At that point, it’s strongly recommended walkers cut their weekly mileage by 50% and 70% to 75% the week before the race, with little or no walking three days before the race. Doing so allows you to compete with rested legs and perform to your best ability.

Foot Care
On race day, consider using a high quality pair of socks to help prevent or minimize blisters. Visit your local sport shoe store to find what is available. Don’t run in shoes that are worn and/or have more than 300 to 500 miles on them as this may increase your risk of injury. Race day, however, is not the time to break out a new pair of shoes. High mileage on brand new shoes can result in blisters. Try logging at least 40 to 50 miles before running a marathon in new shoes. Idea: start training with new shoes when you start tapering for your race.

Skin Care
Chaffing will occur during your marathon if you don’t take precautions to prevent it. Bodyglide or Vaseline works very well and may be available at aid stations. Use liberally on nipples, under arms, and between legs. High performance outdoor wear such as Dri-fit and Under Armor can also be very effective.

Warm-Up
• Groin. Place your heels together and pull your feet toward your groin until the stretch is felt in your groin and inner thigh. Hold for 20 seconds then repeat three times per set.
• Hamstrings. With your right leg straight, tuck the other foot near your groin. Reach down until the stretch is felt in the back of your thigh. Keep your back straight. Hold for 20 seconds then repeat three times per set.
• Quadriceps. Pull your right heel toward your buttocks until the stretch is felt in front of your thigh. Hold for 20 seconds then repeat three times per set.

Hydrate
Your muscles can cramp if they get dehydrated. Drink lots of fluid during the race.

Pace
If you rest adequately before the race, your legs will feel fresh and you may feel very strong in the beginning. Resist the temptation to start too fast as it can cause your performance later in the race to fall and increase your risk of injury. Even if you walk slower than your expected marathon pace for the first five miles, you’ll have 21.2 miles to make up the difference.

After the Race
Keep moving. Light walking immediately following the race will help minimize post-race muscle soreness. The same light stretching done pre-race will keep your muscles loose. Most importantly, drink lots of water and eat something — refuel and rehydrate.

What’s next?
Your body needs adequate rest before your next walking adventure. Take at least three days to a full week off from walking. If you feel a need to get going again sooner, do a little cross-training after a few days of rest, or try a very slow walk of no more than 5 miles. After a week, you should be able to build your mileage back up again fairly quickly, but keep the pace much slower than usual for two-to-three weeks.

John Parr, PT, CMPT is the director at Therapeutic Associates Gresham Physical Therapy. He can be contacted at 503-666-7644 or by email at greshampt@taiweb.com.