Health Tips
Health Tips
sponsored by CareFirst BlueCross BlueShield
Click on the links below to learn more about:
Race Day Preparation
Blisters
Feet
Clothing
As you plan to run the CareFirst BlueCross BlueShield Frederick Marathon, preparation is the key to success. Keep these tips in mind as you get ready for the race.
Beginning seven to ten days before the race, eat plenty of healthy carbohydrates, such as whole grain bread, pasta and bananas.
Get used to the sports drink that the race is promoting.
On the day of the race, wear proper clothing that will not expose your muscles to rapid changes in temperature. Dress as though it’s ten degrees warmer than it actually is. Your body will quickly adjust.
Be sure to apply sunscreen with an SPF of 15 or more before you run, even if it’s not sunny. Ultraviolet rays can harm your skin even when it’s cloudy.
Wear a baseball cap or visor and sunglasses to protect your eyes from sun and glare.
Carry identification and an emergency phone number in a pouch or in your shoes. If you have a medical condition, such as diabetes or asthma, wear a medical identification bracelet.
Be sure to allow plenty of time for proper stretching before your run. Runners who do not stretch properly often have muscle cramps. Experts believe that muscle cramps occur when runners do not drink enough liquid. Therefore, plan to drink 16 ounces of fluid per hour, or four ounces every fifteen minutes.
Visit My Care First, the health and wellness Web site for more tips for training for a marathon.
Blisters can ruin your run
Follow these tips to prevent blisters:
Use foot powder.
Wear a thin sock that pushes moisture away under a thick, moisture-absorbing sock.
Wear shoes that fit properly.
Use moleskin (a soft material that prevents chafing) on any hot spots that develop to prevent a blister from forming.
If the shoe fits
For the best results when you run or walk, it’s essential that you wear a sneaker designed for your sport. If you are running or jogging, your shoes should provide excellent cushioning and shock absorption and good stability at the heel. If you’re walking, your shoes should be lightweight, but with good cushioning in both the heel and ball of the foot. The sole should be slightly rounded so you can easily shift your weight from heel to toes.
To get the best-fitting shoes, shop for shoes at the end of the day or after a workout, when your feet are at their biggest. Wear the socks you usually wear with your running or walking shoes. Also, the space between the end of your longest toe and the toe of the shoe should be as large as the width of your thumb.
Feet don’t fail me
To be successful in running, you have to take care of your feet. Here are some helpful hints to keep you on your feet.
Wash your feet every day. Pay particular attention to the area between your toes, and make sure you dry your feet thoroughly.
Inspect your feet daily. If you have calluses or red spots apply petroleum jelly to the area and add a shake of talcum powder to your feet before putting your socks on.
Watch for fungal infections, such as athlete's foot. Symptoms include itching and redness between the toes.
Wear clean, thick, absorbent socks when you walk, and change them after you exercise.
Cut your toenails regularly, straight across the toe.
Small blisters usually get better on their own. Don't try to drain large blisters by yourself because they could become infected. See your doctor instead.
Clothes make the man (and woman)
To stay comfortable when running, dress in layers. Wear a synthetic material like polypropylene against your skin. This will allow the sweat to pass through the fabric away from your body. The second layer should be wool or cotton to soak up moisture. The third layer should be able to keep the cold air out. Choose something lightweight and artificial, such as Gore-Tex material.
If you dress too warmly, you'll sweat a lot. Then, when the winds hit you, perspiration will quickly evaporate, making you feel cold. You want to limit perspiration and keep it away from both your skin and the outside air. If you get too warm, you can strip off a layer.
Keep a record
If you're training for a marathon, keeping a log can help you track your progress and motivate you. A simple notebook is all you need. Here's a summary of what information you should record:
Distance covered
Time, including your personal best
Information about your physical condition, including pulse rate, hours of sleep and any aches or pains
Workout conditions, such as day and time, weather, road surface
Atmosphere, such as in the gym or a scenic route
Your activity and the route you took
Information about yourself, such as your mood and thoughts throughout the workout.
|