04/30/2022
If you're an injured runner whose undergoing physiotherapy treatment and, during a moment of weakness, you signed up for this year's sold-out 50th Anniversary BMO Vancouver marathon, remember your limitations. Yes it's going to be an exciting time with a record breaking 18,500 participants eagerly returning to in-person racing, finally, with throngs of supporters and entertainers every few kilometers , winding their way through the beautiful tree lined streets of UBC, Coal Harbor and the Stanley Park seawall. But, try and remember the following therapeutic tips:
1) Get a good night's sleep and wake up 20 minutes earlier so you can do a full round of low back, gluts , quads and calf stretches before you start the run. You can do this at home or on a dry patch of grass near the start line.
2) Curb your expectations: this is no time for a PB. Do the 8Km run or half instead of the full. Take in the sights and the excitement, enjoy the scenery and comradery, breathe in the fresh ocean breeze, and walk/run as you need.
3) Slow down and move safely towards a bench every 20 min's or so after the first 50 min's, or as needed, to stretch your back, quads and calves.
4)When you cross the finish line, have a friend ready with an ice pack for your low back or gluts. Lie down on your back with the pack underneath, knees bent, for 15 min's, which will help to quell the inflammatory process that's been building for the past hour. You can even take over-the-counter anti-inflammatories for this purpose if that's what you're used to doing.
Rest and ice again lying down that evening, and book in with your physiotherapist for continued pain relief and healing so you can get back to your normal activities sooner!
marathon
