Marathon Race Prep Tips from Alpine PT

As we get closer to the Missoula Marathon it’s time to start thinking about the things besides just the running. These are a collection of tips that we’ve collected over the years from our own experience and from others who have shared their wisdom.

In the few days or week leading up to a race, avoid doing new things for your body because you just don’t know how your body will respond. Make the day before a long race a lazy day with minimal prolonged standing and walking. Be extra nice to your knees and feet. If you’re thinking about using tape on race day, make sure you have already tested running with it on.

Morning of the race – eat what your body knows. Warm-up! Run in the shoes you trained in. Run in the clothes you trained in. You don’t want any surprises on race day! BODY GLIDE (nipples, bra line, waist band, inner thighs, under heart rate monitor if you wear one) Don’t overdress – to help get it right you should be a bit cool before you start your warm-up. A few pieces of toilet paper in your pocket might come in handy. Water and Electrolytes are equally important.

Schedule a massage for after, NOT before the race. Believe in yourself and your training. Visualize yourself crossing the finish line. You’ve finished! Jump in the River!

Pre-race injuries: Here’s a guide to help you determine whether to run or not to run.

Quality of Pain
PAUSE: Mostly ache
GO FOR IT: Dull ache, tight, sometimes sharp
JUST SAY NO: Sharp, stabbing, sometimes sharp searing

Intensity of the Pain
PAUSE:  Moderate
GO FOR IT:  Mild
JUST SAY NO: Severe

Tolerance to Running
PAUSE: Worsens with mileage
GO FOR IT: Stays the same or improves with mileage
JUST SAY NO: Worsens and increased mileage causes swelling

Effect on Stride or Form
PAUSE: Mild change
GO FOR IT: No change
JUST SAY NO: Altered stride or form

Stage of Injury
PAUSE: Sub-acute
GO FOR IT: Chronic
JUST SAY NO: Acute
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If you have other questions, need an injury consultation (free to Missoula Marathon runners), or need more information, call our clinics at 406-251-2323.