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Is taking a couple of pain relievers part of your post-marathon ritual? If it is, you should be careful which pain reliever you choose, according to the International Marathon Medical Directors Association.
The best way to combat running aches and pains is to take the right steps to eliminate or reduce them before they happen. Here are a few tips to show you how.
Stick to a proven training schedule Months before marathon day is when you build the foundation for a safe and relatively pain-free race. Adopt a training schedule that fits your schedule and lifestyle, and stick to it. To get you started, see Robert Pozo's Training Schedule.
Load up on carbohydrates For the steady energy you need for marathons, count on complex carbs such as cereals, pasta, breads, rice, potatoes and vegetables. Unlike simple carbs such as candy and soda, complex carbs provide energy more consistently and on a longer-term basis.
Get enough to drink – but not too much By now, we all know the importance of drinking plenty of fluids during a long run. What is less well known is that drinking too much can also be harmful. So drink moderately during races as recommended in guidelines developed by The American Medical Athletic Association and the USA Track & Field. To check on your fluid intake, monitor your urine color: if it's pale yellow, you're probably getting enough fluids.
Stretch before and after a run A good and consistent stretching program is one of the best ways to prevent running injuries, as long as you stretch properly. Which means, never bounce into a stretch - muscles must be stretched gradually. And do a 5- or 10-minute run before your pre-run stretch, since warm muscles stretch more easily. Don't neglect a post-run stretch - it will help muscle recovery time.
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