Run, Walk, Marathon: 5 Tips to Get You to Race Day

UW Medicine is the title sponsor of the Seattle Marathon and Half Marathon, which will be held on Sunday, Dec. 1. If you’re not planning on volunteering or being part of the cheer squad, and you’ve signed up to participate in the race, Mark Harrast, MD, a sports medicine physician at UW Medical Center and the Seattle Marathon medical director, offers five ways to prepare for — and get through — the upcoming marathon.

Stay hydrated

It’s crucial for your race performance and your health to stay hydrated during a marathon. There are three steps to use to calculate how much to drink on race day:

• Calculate your sweat rate: Before a one-hour training run, weigh yourself unclothed. After your run, disrobe, dry yourself off, and weigh yourself again. The weight difference is the amount of fluid lost. For every pound lost during that one-hour run, you need to drink four ounces every 15 minutes to replace the losses.
• Calculate your salt loss: To estimate your salt loss through sweat, compare yourself to your training partners. Those with a higher salt concentration in sweat have more white stains on their clothing and skin after a hard run.
• Make a hydration plan: Drink two liters of fluid daily, 10 to 20 ounces two to three hours before the race and another four to 10 ounces about 10 minutes before. Try for five to 30 ounces per hour during the race, and after, drink 16 to 24 ounces for every pound of body weight lost.

Remember to have carbohydrates (sugars) and electrolytes — it is possible to overhydrate, so keep track of your body’s needs.

Eat well

The perfect pre- and post-race meal is different for every runner.

Avoid overeating the night before a race — it can make you feel uncomfortable and make it more difficult to get a good night’s sleep.

Figure out what foods work for your stomach while you’re training and stick to those on race day. What works for someone else might not work for you, and switching up your diet on race day with foods you haven’t tried is not recommended.

Find foods that emphasize carbohydrates, are low in fat and aren’t too heavy. For many people, this might be a banana and oatmeal instead of high-fat foods like a plate of eggs, sausage or bacon that will take longer to empty from your stomach and might cause discomfort.

Give yourself enough time to digest your meal the morning of the race. Generally, the more calories you consume, the longer you should wait before exercising.

If you’re sick, pause your training routine

While moderate-intensity running can strengthen the immune system, not everyone can avoid catching a cold, the flu or COVID-19 while training. In fact, high-intensity running can temporarily weaken your immune system.

For some, running with a mild cold might be OK, but don’t go for runs if you have symptoms like a cough or a fever. In general, wait a week to restart your running routine after you’ve been sick and talk with your doctor if you have concerns.

To prevent your risk of illness while you’re training, limit the amount of time you spend in public or crowded spaces (especially after long-distance runs) or consider wearing a mask; prioritize sleep, hydration and eating healthy foods; and stay up-to-date on your annual vaccinations.

Notice (and address) any pain 

Muscle fatigue can contribute to those much-dreaded muscle cramps. Before the race, make sure to stretch. During the race, take a break, slow down and massage those tight muscles if you experience any pain due to cramping. 

Be mindful of severe pain, redness, swelling or muscle weakness, as that might be a sign that something more is going on. 

Most importantly, have fun

Race training can be emotionally and physically stressful, but remember to have fun. On the day of the marathon, you’ll have your UW Medicine colleagues cheering you on — and much-needed snacks after you cross the finish line.