I had a blast hosting the Blue Cross Broad Street Run tweet chat on Tuesday, May 1st! It was great to connect with everyone in real-time through Twitter. Since the tweet chat was only one-hour, I didn’t have a chance to respond to every question. Luckily, Independence Blue Cross provided me with the remaining questions and we are able to provide responses through this blog post! And remember, enjoy every mile, every endorphin. Strive to be upright, smiling, wanting to do it next year!
1. Question from @jamielee74: What’s the latest before a run it is a good idea to “run the distance” (i.e., run the full length or longer)?
• The last long run should be 2 weeks before if the length if 15 or less, or 3 weeks prior to race date if the length is 16 or higher. These need to be done 3-4 minutes per mile slower than you are able to race. See the 10 mile schedule notes in my book Galloway Training Programs for more information.
2. Question from @BeeKayd: What special precautions can someone who has given/lost blood leading up to the race take (whether that’s via a doctor’s visit, period, etc)?
• First, get approval from your doctor to run. Run 1-2 minutes per mile slower than you would normally run. Insert more frequent walk breaks. If you normally run continuously, run for 2-3 minutes then walk for a minute and continue that way. If you normally use a 3-1, run a minute/walk a minute.
3. Question from @RunningMom6 and others: We had many repeated questions about injuries and strains to the piriformis and IT band, so I would like to answer those again.
• Piriformis injury takes a long time to heal. Don’t stretch as stretching tends to prolong the healing or prevent it from happening. Massage can help. Most of my Galloway Program runners with this injury have been able to run while it heals by slowing the pace, walking more frequently and using a short stride. Many have done self massage by sitting on a tennis ball.
4. Question from @MalindaHill and @strngrm11: What can you do about hands et al swelling during long runs?
• Don’t over consume fluid before or during the run. Put your hands over your head for 10-15 seconds about every 3 minutes if they start to swell. Galloway fluid recommendations: 6-8 oz upon rising race morning and 2-4 oz of water every 2 miles.
5. Question from @audrajolliffe: What are some of the best foods and drinks for recovering from a distance run?
• Within 30 minutes of finishing, drink 200-300 calories of either Accelerade or Endurox R4. These have been the best products for recovery according to experience and research.
6. Question from @laurenmoyer: Should you rest or run the day before the race?
• There is no training effect from a run the day before. I recommend not running the day before the race.
7. Question from @jogplanet: What are some suggestions for strength training in legs and core?
• For postural muscle strengthening, I use “the crunch” and “arm running.” The latter should be done using hand held weights, in a standing position, going through a range of motion used by runners. Do 3-4 sets of 10. The weight should be enough to feel like you have done something after a set, but not so much that you struggle to do #10.
8. General Question: What is a good strategy to run in light rain?
• While waiting for the start, wear a garbage bag over your clothing. (Punch out a head hole.) Toss the bag in a garbage can as soon as you are warm enough during the first mile of the race. Don’t wear cotton clothing or socks. If temperature is over 60F, don’t wear a hat.
9. General Question: When is the latest you should have an alcoholic drink before the run? What about after?
• It’s best not to drink the night before. I recommend waiting at least 4 hours after the race to celebrate with an adult beverage.
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