Inadequate preparation before a full marathon can lead to injuries. The Department of Physiotherapy at SGH gives tips on how to warm up before the run and cool down after.
What to wear as well as how to warm up and cool down are all important considerations in the race to the finish line
Training for a race or even for a full marathon? Here are your race day tips:
Running in the right attire
- Try out different clothes, shoes and socks before the actual run to find the most comfortable ones.
- Synthetic, high-performance wicking materials are best because they help draw perspiration away from the skin, keeping the body cool.
Preventing injuries
- Prevent abrasions or chafing by applying silicone cream, petroleum jelly or other barrier creams before the run. If necessary, the cream can be reapplied during the run.
- Prevent straining the calves, hamstrings or thigh muscles by conditioning the body as much as possible. Train frequently and intensively in the months before a run.
Adopting the right running pace
- Run at a slower pace than during training.
- Once a comfortable rhythm is reached, maintain it even if it’s a slow jog. Stopping or walking will make it much harder to start running again.
Warming up and cooling down
Mr Trevor Lee, Physiotherapist,
Department of Physiotherapy,
Singapore General Hospital (SGH), a member of the
SingHealth group, illustrates how to warm up before the run and cool down after.
Previous page: Get tips on training for your first marathon.
Ref. R14
