Simple Tips to Help NYC Marathon Runners Go the Distance
Nov 1, 2012 - 11:01:35 AM
NewYork-Presbyterian Hospital Physician Offers Injury Prevention Advice
(HealthNewsDigest.com) - NEW YORK (Nov. 1, 2012) - With the NYC Marathon right around the corner, runners competing in this year's race are focusing on last-minute strategies to enhance their performance. But experts caution that people who jump onto the marathon bandwagon without the proper training and guidance are at the greatest risk of injury.
"It's usually the novices, running in honor of a loved one or a friend, that get into the most trouble, especially with overuse injuries," says Dr. William Levine, director of sports medicine in the Department of Orthopaedic Surgery at NewYork-Presbyterian/Columbia University Medical Center and professor of clinical orthopaedic surgery at Columbia University College of Physicians and Surgeons.
"But it's certainly possible to honor your mother while running this race, without having to visit an orthopedic surgeon or a sports medicine doctor after the event," he says.
To avoid the risk of injury, Dr. Levine suggests novices and seasoned runners alike follow a few simple guidelines. Test your knowledge of marathon basics with this short quiz.
True or False? You can compensate for lost training time by putting in extra miles at the last minute.
False. Unlike studying for a big exam, your body can't make up for lost time by cramming in extra miles in the days leading up to the marathon. Runners who train too vigorously risk sustaining an overuse injury, which might prevent them from finishing the race.
True or False? It's best to warm up before stretching.
True. Get the blood circulating to the muscles and tissues by walking briskly, running in place or doing a short stint on a treadmill before stretching.
True or False? Overload on carbohydrates the day before the race.
False. It's a mistake to overload on anything, including carbohydrates, before the race. Roughly 60-65% of your caloric intake should include carbohydrates. You also need lean protein, such as chicken or fish.
True or False? Start hydrating at least 48 hours before the race.
True. Runners who start the event without getting the proper intake of fluids ahead of time are at extreme risk of dehydration and severe cramping during the marathon.
True or False? Time is of the essence.
False. Unless you're an accomplished runner, don't put pressure on yourself by trying to finish the marathon in a pre-set time. Doing so may force you to overexert yourself at the start of the race, depleting your body of the energy it needs to go the distance.
True or False? Just breathe and run through the pain.
False. There's a big difference between the muscle aches and sore bones people typically feel when they're running a marathon, and pain. If you're feeling pain, your body's warning system is alerting you that something is wrong, which is why it's important to stop and listen to it.
For more information, patients may call (866) NYP-NEWS.
NewYork-Presbyterian Hospital/Columbia University Medical Center
NewYork-Presbyterian Hospital/Columbia University Medical Center, located in New York City, is one of the leading academic medical centers in the world, comprising the teaching hospital NewYork-Presbyterian and its academic partner, Columbia University College of Physicians and Surgeons. NewYork-Presbyterian/Columbia provides state-of-the-art inpatient, ambulatory and preventive care in all areas of medicine, and is committed to excellence in patient care, research, education and community service. NewYork-Presbyterian Hospital also comprises NewYork-Presbyterian Hospital/Weill Cornell Medical Center, NewYork-Presbyterian/Morgan Stanley Children's Hospital, NewYork-Presbyterian Hospital/Westchester Division and NewYork-Presbyterian/The Allen Hospital. NewYork-Presbyterian is the #1 hospital in the New York metropolitan area and is consistently ranked among the best academic medical institutions in the nation, according to U.S.News & World Report. For more information, visit www.nyp.org.
NewYork-Presbyterian Hospital, based in New York City, is the nation's largest not-for-profit, non-sectarian hospital, with 2,409 beds. The Hospital has nearly 2 million inpatient and outpatient visits in a year, including 12,797 deliveries and 195,294 visits to its emergency departments. NewYork-Presbyterian's 6,144 affiliated physicians and 19,376 staff provide state-of-the-art inpatient, ambulatory and preventive care in all areas of medicine at five major centers: NewYork-Presbyterian Hospital/Weill Cornell Medical Center, NewYork-Presbyterian Hospital/Columbia University Medical Center, NewYork-Presbyterian/Morgan Stanley Children's Hospital, NewYork-Presbyterian/The Allen Hospital and NewYork-Presbyterian Hospital/Westchester Division. One of the most comprehensive health care institutions in the world, the Hospital is committed to excellence in patient care, research, education and community service. NewYork-Presbyterian is the #1 hospital in the New York metropolitan area and is consistently ranked among the best academic medical institutions in the nation, according to U.S.News & World Report. The Hospital has academic affiliations with two of the nation's leading medical colleges: Weill Cornell Medical College and Columbia University College of Physicians and Surgeons. For more information, visit www.nyp.org.
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