Preparing For The Philadelphia Marathon

By PhillyHealthWatch Host, Tiffany Bucciarelli

The Philadelphia Half and Full Marathon is approaching and Philadelphian's are training hard and are eager to get into full stride come race day. More than 27,000 runners are expected to complete the race on Sunday, November 20th. The race is an amazing event not only involving incredible athletes from all over the world but it also includes great vendors and seminars that are open free to the public.

PhillyHealthWatch reached out to a few locals to find out how these athletes should be preparing themselves leading up to the final days and what they should do 24-48 hours after the race to ensure that their body will recover.

Co-Owners of Philadelphia Runner, Bryan Mahon and his partner Ross Martinson, know running oh so well. Bryan has run the Philadelphia Marathon several times and Ross has run many marathons as an elite athlete and was one of the top 10 American finishers in Boston. The both of them were highly competitive Division 1 cross-country and track teammates at St. Joseph's University. Their love for running is in fact what motivated them to open their own Running Stores (Center City, University City, and Glen Mills). Bryan's words of advice are:

"Do not to try anything new on race day. Sure it's ok to wear a new pair of shoes if you have only worn a couple times before the race ONLY if it is the same model you have worn in the past. That way your feet are used to the fit of the shoe, plus you get benefits of fresh cushioning. It's probably not a good idea to wear a brand new model you haven't done much running in at all before the race."

What you dress in is just as important to what you wear on your feet.

Bryan adds, "This Sunday I believe it is forecasted to be pretty warm for this time of the year so the key will be to not overdress. The main thing is to try and avoid wearing heavy cotton fabrics that can get really heavy with moisture and could get real uncomfortable and cause chafing. Synthetic moisture wicking fabrics all around (especially socks!) is the way to go!"

While prepping appropriately for the marathon is extremely important, how the runners allow their bodies to recover is just as important.

PhillyHealthWatch Running Contributor Mike Dailey states, "Immediately work on massaging those leg and shoulder muscles to speed recovery and help remove debris. Keep the legs active and lightly rest the next day or those muscles will seize."

Some runners can bounce back quickly and others have a harder time recuperating. BENGAY recommends their BENGAY Cold Therapy that will help alleviate the minor aches and pains associated with muscle strain, arthritis, backache, and sprains. They recommend using this formula pre and post race.

Another option to assist your body in the recovery process is a sports massage.

Massage Therapist Rebecca Ashjian from Lux Spa and Fitness explains, "Increasing the blood flow and breaking up the lactic acid – along with drinking a lot of water with lemon – helps with the overall soreness of extensive exercise."

There are a lot of things to consider when pushing your body to perform.

PhillyHealthWatch is looking forward to covering the Philadelphia Half and Full Marathon coming up this weekend! Get out the BENGAY because it is going to be an early race day!

For post event coverage, visit: PhillyHealthWatch.com.

This article reflects the opinion of PhillyHealthWatch –not CBS Broadcasting Inc.