Since 2014, UC Davis Well being physicians, workers and different volunteers have served because the medical group for the California Worldwide Marathon (CIM), able to take care of roughly 10,000 runners on the occasion. For eight years, UC Davis Well being Sports activities Medication Director Brandee Waite, a radio at her hip, has been the race’s medical director. However this Sunday, she’ll run the marathon relay (equal to roughly a half marathon) on the CIM herself.
Waite, a professor within the Division of Bodily Medication and Rehabilitation, will cut up the marathon route together with her husband, Mike Sammis. Every is scheduled to run a 13.1-mile leg of the route that takes members from Folsom to downtown Sacramento.
“This yr is a milestone birthday, so I made it a purpose of mine to run 50 miles of races in 2022,” Waite stated. “It was a purpose for the yr I flip 50, so I deliberate to do races unfold out over the yr ending with CIM.”
Waite had outlined a collection of races to run through the yr, ending on the CIM. However after getting COVID and a race day migraine, she was compelled to regulate her technique, together with including an unplanned 5K whereas touring in Philadelphia.
“As soon as I full this race, I’ll find yourself working 51.5 miles,” Waite stated.
This yr is a milestone birthday, so I made it a purpose of mine to run 50 miles of races in 2022. It was a purpose for the yr I flip 50, so I deliberate to do races unfold out over the yr ending with CIM.”
Within the days earlier than the CIM, Waite shared a few of her personal coaching ideas that cowl diet, hydration and keep away from frequent working accidents. Listed below are the highlights:
Coaching for races
Don’t overdo it and have a plan. Working will not be my go-to cardio exercise, so beginning off sluggish and at shorter distances was key. I additionally made positive to include different types of cardio, in my case, dance, and likewise included mild to average power coaching periods in between.
Runners at any stage ought to give attention to a sluggish, regular development coaching program. If you happen to’re simply beginning out, begin with two to 3 runs per week and improve the gap by not more than 10 % per week. You possibly can at all times give attention to shorter runs on weekdays, and one longer run on the weekend, ensuring to include relaxation days in between. Additionally know your limits: The physique whispers earlier than it screams, so if one thing begins feeling uncomfortable, be sure that to take the suitable relaxation and give attention to stretching or icing to assist restoration.
Warming up, cooling down and stretching
Ensuring your muscle groups are warmed up earlier than a run is at all times a good suggestion. I at all times begin with a brisk five-minute stroll earlier than beginning a run. Dynamic stretches after a warmup will also be useful, particularly on your massive muscle groups like your hip flexors and hamstrings. Even with a great warmup and stretching routine, cramps should still occur throughout a race. It’s higher to cease and stretch out the muscle reasonably than attempt to hold working till the cramp is so unhealthy it hinders your potential to maneuver.
After a run, I do a five-minute stroll to chill down my muscle groups and permit my coronary heart charge to lower earlier than doing any stretches on my decrease extremities. This helps scale back muscle soreness and enhance muscle leisure after a run.
Vitamin and hydration
My favourite pre-race dinner is Sushi rolls. I discover that it’s a good mixture of carbohydrates, wholesome fat and protein, with out it being too heavy of a meal on the day earlier than the race.
On race day, I’ll give attention to having some fruit within the morning, which supplies good carbohydrates. I additionally use the Gu pouches to get a little bit of a lift and gasoline my physique each 35-45 minutes through the race.
Good hydration is vital. This has been one of the crucial frequent points we’ve seen within the medical tent in prior years. Both individuals are not hydrated sufficient, or they haven’t been consuming a great stability of water and electrolytes, which contributes to each dehydration and cramping of muscle groups. That stated, don’t overhydrate with water alone whereas working greater than 60-90 minutes, that may additionally result in abdomen discomfort or critical issues with low electrolytes.
My go-to tip is for each two cups of water, drink one cup of a beverage with electrolytes. As we sweat and run, we’re dropping electrolytes and water alone doesn’t replenish the electrolytes leaving the physique.
Take your time in choosing the shoe that feels finest in your toes, even when it means attempting on totally different footwear and strolling across the retailer earlier than making a variety. Make certain they supply good assist however place essentially the most significance on what feels finest in your toes and substitute them after about 350 miles.
Race day ideas
Make certain to get good relaxation the night time earlier than and keep away from consuming alcohol within the days prior as this impacts hydration and the standard of sleep.
On the morning of, I get up early and have some fruit previous to the race. I check out the climate forecast to know what to anticipate and plan what to put on, whether or not that’s a number of layers on colder days or a shell when rain is anticipated.
Make it enjoyable
I prefer to have a great playlist to assist pump me up, notably round mile 9 after I begin feeling the fatigue. It’s by no means a nasty concept to have a great one simply in case, whether or not you’re a runner who listens to music your complete race, or one which prefers to run in silence. Good music can provide the additional push through the last stretch.
Everybody’s music style is totally different, however the two songs which might be a should on my playlist for CIM 2022 are: