Posted on: Friday, December 9, 2005
How to prepare for race
Advertiser Staff
Here are some marathon tips from Dr. Jack Scaff, a Honolulu cardiologist and fellow with the American College of Sports Medicine.
Scaff, a member of the Hawai'i Sports Hall of Fame, helped found the first Hono- lulu Marathon in 1973.
Scaff has trained thousands of runners in preparation for the Honolulu Marathon via his Honolulu Marathon Clinics.
BEFORE THE RACE
Wear a nylon singlet, preferably light colored to reflect the sun.
To help prevent blistering, it's important to apply a lot of Vaseline between your toes, the tops of your toes and feet, around your ankles and heels. Use it around any areas that may chafe during the run, including sports-bra lines or shorts hemlines.
The best time to get a good night's sleep is 48 hours before the event, which would be Friday night. Saturday you may be restless or nervous.
Try not to eat the morning of the race, but if you need to, don't eat after 2 a.m. Eat a light carbohydrate, such as white bread without the rind, and grape jelly. "Your body has enough calories to carry you through the marathon," Scaff said.
Empty your bladder before leaving the home, and don't drink anything after 4 a.m. for the 5 a.m. race start. "Remember, there are adequate aid stations along the route," Scaff said.
DURING THE RACE
Stick to your game plan. If your friends leave you, let them go. You can meet up with them after the race.
Drink 10 ounces of fluid every 20 minutes. Scaff said sports drinks along the aid stations do not have enough salt, and suggested carrying straight pretzels with salt, those made of pure carbohydrate and without fat. Eat two or three a mile.
AFTER THE RACE
Continue moving around. Drink a beverage, and if you don't feel good, lie on your side and drink the beverage out of a straw that bends.
Remember, your body is injured for about six weeks after the run. "It's time to watch football or go to the swap meet," said Scaff, who added you can jog slowly during that time.
