Running in first marathon

Question
Hello Dr. Christopher,

I'll be running in my first marathon (NYC marathon) in a couple of weeks. I've been training consistently and am confident that I'll finish. I do have a couple of questions and hope you can help me.

1) How exactly does one carbo-load? What is it? Is it eating pasta/rice breakfast, lunch & dinner? Basically, that's what I've been doing for the last two weeks now.

2) After I run, my lower shins typically hurt. Should wrapping my knees help prevent the pain? Is running with a knee band ok? I haven't run with one, but then again, I've never run 26 miles before.

3) Is taking an anti-inflammatory like Motrin before a long run ok? I sometimes take one after a long run to help ease the swelling and pain. Will taking one before help?

Thanks for your help Dr. I'm looking forward to your response.

*****Jay

Answer
Dear Jay,

Carbo loading is done for the 3 days preceeding the race. Increase your carbohydrate containing foods up to @75-80% of total food intake, along with increased fluids (carbohydrates store 3 grams of water with each gram ingested). This process supersaturates your glycogen stores (the stored form of carbohydrate energy) in your body and increases your energy during the race. You may feel a little weight gain but it will only be temporary due to the water retention and you lose it during the race. You may use any form of carbohydrate (simple/sugars or complex/starch) in order to carboload and you distribute your intake throughout your meals.

You need to stretch consistently. Use the stretches for your lower legs and achilles tendon to increase the range of motion and alleviate the pain. Temporarily you should ice the pained area but stretching is your remedy for this pain. Check with a running related physical therapist for the best lower leg/achilles stretches and do them daily, both pre-run and post run as well as one more time during the day.

Anti-inflammatory are not recommended prior to exercise since they can act as diuretics (causing fluid loss) as well as masking pain and creating a false feeling of pain-free or reduced pain running. Many runners opt for your inquiry but I cannot recommend it (due to liability issues and professional responsibility for safety and health). The use of anti-inflammatory drugs are solely up to you.

I hope I have been of some assistance.

Dr. Christopher Rampacek