Here's what L.A. Marathon participants should do to recover after running the race.
On your marks . . . get set . . . hang on a second.
If you're running in Monday's Los Angeles Marathon, or watching someone run, there are a few things to catch up on before the gun goes off.
First, if you have thoughts of dashing to the starting line early and registering just before the 26.2-mile-long race or the Acura L.A. Bike Tour, you're out of luck. (This was to be allowed over the weekend only at the race expo. Go to www.lamarathon.com "> www.lamarathon.com for more information.) Registration is still available on race day for the 5K run/walk, which begins at 8:30 a.m. at 11th and Figueroa streets and is great for beginning runners as well as families. Registration opens at 7 a.m. at the Gil Lindsay Plaza in front of the Los Angeles Convention Center near Pico Boulevard and Figueroa Street.
This year's course is different from last year's -- it follows the loop course from 2005 and 2006, which begins at 6th and Figueroa streets and ends at 5th and Flower streets. It is reported to be the fastest course in the marathon's history, meandering as far west as La Cienega Boulevard. Along the route will be various bands and performance groups, cheerleaders, plus water stations, assuring that runners as well as spectators won't be bored. Spectators who plan to meet runners along the course should be familiar with street closures before heading out.
Most marathoners probably have prepared adequately for the race (we hope), either by training on their own or in groups. Even first-timers probably have their food and water schedule worked out and are ready for various weather conditions. But for participants, the race doesn't exactly end when they cross the finish line -- euphoric though that experience can be.
They need a recovery plan.This year's course is different from last year's -- it follows the loop course from 2005 and 2006, which begins at 6th and Figueroa streets and ends at 5th and Flower streets. It is reported to be the fastest course in the marathon's history, meandering as far west as La Cienega Boulevard. Along the route will be various bands and performance groups, cheerleaders, plus water stations, assuring that runners as well as spectators won't be bored. Spectators who plan to meet runners along the course should be familiar with street closures before heading out.
Most marathoners probably have prepared adequately for the race (we hope), either by training on their own or in groups. Even first-timers probably have their food and water schedule worked out and are ready for various weather conditions. But for participants, the race doesn't exactly end when they cross the finish line -- euphoric though that experience can be.
Marathon veterans recommend eating carbs that can be digested easily. Although the Finish Line Festival awaits runners, they should stick with tried-and-true basics such as sports gels, sports drinks, energy bars and fruit, at least at first. If possible, they should have someone meet them at the family reunion area (where friends and family are asked to join runners) with proper provisions in hand. Those will replace glycogen supplies depleted during the race. Later, eating foods high in protein will help repair muscles broken down while running.
Runners will probably be sore in the days after the marathon, so they should give their bodies a couple of days of rest and recovery before going out for even a light jog. They should also ease back into training and pay attention to how they feel. That may stave off the mild depression that often follows such an enormous undertaking.
Angelenos won't be the only ones pounding the pavement Monday. This year's race has inspired a shadow marathon being run by servicemen and women in Iraq. At noon Pacific Daylight Time on race day, about 400 troops will run the Camp Taji Memorial Day marathon and half-marathon in Al-Taji. They'll run at 10 p.m. in Iraq, since daytime temperatures can reach over 100. The race is on a loop course, and entry fees are being donated to the family members of the 56th Stryker Brigade Fallen Soldiers Fund. Runners are stocked with race bibs, T-shirts and medals and ready to go.
All runners who finish the race are entitled to bragging rights, so make sure to tote that medal around for a while. It's well-earned bling.
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