Tips for a Successful Marathon

Congratulations! You're training for the race of a lifetime: the 25th Annual Chronicle Marathon. Your goal is ambitious, and we want you to succeed. While training runs will help prepare you for the race, it's also important to strengthen your mind and body to improve stamina, prevent injuries and increase comfort. Following are a few helpful tips designed to enhance your training program.

Stay Aligned
Many runners are not aware that their spine, knees or hips are already out of alignment from everyday activities. Chiropractic keeps your muscle and joint structures properly aligned, eliminating repeated strain on crucial parts of the body and enhancing athletic performance.

Maintain a Positive Flow of Bio-energy
According to medical research dating back more than 5,000 years, "bio-energy" is the flow of internal energy that controls the nervous system and major organs. When the flow becomes blocked, health problems can result. Acupuncture and acupressure restore the flow of bio-energy, decreasing the chance for injury or illness. Your body will function more efficiently and effectively, helping you make it to the finish line with a smile.

Eat Well
Proper nutrition should have your full attention throughout the entire training period. While carbohydrates deliver three hours of sustained energy, protein delivers eight hours for increased endurance. (So be sure to eat plenty of high-protein foods while training, and especially before a race.) You'll feel stronger, your muscles will get the sustenance they need to perform well, and your stamina will increase. Just make sure to eat appropriately for the distance of your run in order to meet your goal.

Orthotics
A tree will never grow straight if the base of its trunk is crooked, and your body will never be aligned if your feet are not properly in balance. Custom orthotics create a stable center of gravity, providing added cushion to soften repeated impact on joints and muscles, preventing injury and enhancing gait symmetry.

"For three months, I experienced severe pain in my left hip and lower back. My body was stiff and achy constantly, making it impossible to run. When I reached the point I couldn't even sit through a movie, I knew it was time to seek professional help. Dr. Wonson realigned my spine and hip through chiropractic adjustments, alleviating pain and discomfort. She has also prescribed stretches that help keep my body balanced, flexible and strong, which decreases the chance for future injury. Last week, I ran five miles for the first time in months. I felt great, and finished with a smile."
--Les

Dress Warmly but Appropriately
Mornings and evenings can be chilly in San Francisco. Since cold temperatures can constrict muscles, which increases the chance of injury, it's important to dress warmly. The secret is to choose the right clothes. Hats help trap body heat and protect your ears in cold weather. Dress in layers, and choose running clothes made of breathable, synthetic blends that wick away moisture. Cotton and other dense fabrics will trap sweat next to your body, causing chills. When the weather dictates, begin your run with a light jacket that can be easily tied around your waist if you become too warm. If the morning is chilly on the day of the marathon (and it almost always is!), begin the race with an extra long-sleeve shirt that can be discarded along the way.

Hydrate! Hydrate! Hydrate!
Hydration allows the muscles to be flexible and operate properly. By the time you are thirsty, you are already in the early stages of dehydration. So drink plenty of warm or room temperature water before, during and after any kind of exercise. Lost water has to be replenished, or your body and performance will suffer. Drink four to eight ounces of fluids every 15 to 20 minutes during runs, alternating between water and water with electrolytes (such as a pinch of salt or Emer'gen-C dietary supplement) to replace lost sodium. Avoid sugar-rich drinks, such as fruit juice. Stay hydrated, and you'll go the distance.

To learn more about training for a marathon, or to schedule an appointment, contact Dr. Wonson's office at 415.544.9104, or send us an e-mail at drwonson@drwonson.com.