7 marathon tips from a sports medicine doctor

Pictured above: Endeavor Health emergency medicine physicians Jacob Stelter, MD, and Ernest Wang, MD, who ran the 2023 Chicago Marathon.

It’s marathon season. With the Chicago Marathon (and others) quickly approaching, many runners are about to embark on the big race. After months of training, this is the final stretch.

Here are seven marathon tips to keep in mind:

1. Ensure you have trained appropriately. Running 26.2 miles straight is no small feat and should not be undertaken without significant training, preparing your body for running that long.
2. Prepare ahead. In the days leading up to the marathon, stay hydrated, avoid alcohol and eat healthy foods. Maintain a balanced diet with protein, complex carbohydrates and healthy fats. The traditional adage of “carb-loading” the night before a race with high glycemic index foods such as pasta can cause you to feel bloated and retain water, making running harder.
3. Warm up. The day of the marathon, wake up in enough time to warm up with a light jog and some dynamic stretching before starting the race. This helps to loosen your muscles and prevent injury.
4. Stay hydrated. This is particularly important on warm weather days when runners lose more water from sweating. It is important to replenish with both water and electrolyte solutions, not just water alone. A good mix is drinking one cup of electrolyte water, such as Gatorade, for every one or two cups of water.
5. Listen to your body. You know yourself best. Don’t just “power through” pain. Slow down if needed, stop to gently stretch and seek help from one of the medical tents if you are feeling unwell.
6. Pay attention to event announcements. Also, familiarize yourself with the Event Alert System (EAS) colors prior to race day. The colors change to reflect the current running conditions. Green signifies ideal running conditions and the scale progresses to yellow and then to red as the weather conditions worsen. Dangerous running conditions are depicted with a black flag and the event is cancelled when that level is reached.
7. Have fun! Marathons are exciting events and full of energy from participants and spectators. It is also a great way to see a lot of the Chicago neighborhoods. Doing a marathon is something to be proud of no matter what your finishing time.

Jacob Stelter, MD, is a sports medicine and emergency medicine physician at Endeavor Health.