MARATHON COMING UP EQUITABLY

MARCH 1 THOUSANDS OF RUNNERS

FROM MORE THAN 63 COUNTRIES

WILL HIT THE STREETS STRIVING

TO REACH THE FINISH LINE, IN

IN SANTA MONICA.

AND JOINING US NOW THIS

MORNING, IS DR. QUINN AL.T.

GOOD MORNING WITH TECH SCHOOL

OF MEDICINE AT USC ALSO

MEDICAL DIRECTOR FOR THE L.A.

MARATHON THANK YOU FOR BEING

HERE.

THANK YOU FOR HAVING ME.

SERENE: I WILL NOT BE RUNNING

IN MARATHON YOU WILL NOT BE

RUNNING BUT VERY BUSY.

YES.

SERENE: SO HOW CAN FOLKS

TRAIN FOR THE MARATHON.

I THINK VERY IMPORTANT IS

WE HEAD INTO MARATHON MARCH 18

THAT RUNNERS SHOULD HAVE BEEN

WELL UNDER TRAINING PAR DIMES

TRAINING IN PREPARATION, FOR

THAT, CERTAINLY IF YOU ARE

PLANNING TO RUN HOPEFULLY YOU

ARE IN YOU HAVE DONE THAT SO

FAR YOU SHOULD NOT BE STARTING

NOW IF YOU ARE YOU ARE BEHIND

THE EIGHT BALL.

WHAT ARE SOME MUSCLE IN

PARTICULAR THAT RUNNERS CAN BE

FOCUSING ON TO STRETCH.

MOST OF THE MUSCLES IN LEG,

YOU ARE RUNNING, SO IMPORTANT

TO STRETCH OBVIOUSLY

HAMSTRINGS QUADRICEPS DON'T

FORGET MUSCLES LOWER LEG THE

CALF ALL THE JOINTS ARE

IMPORTANT HIP TO ME ANKLES

VERY IMPORTANT TO GET LIMBER

READY TO GO.

HOW CAN THEY PREVENT

INJURIES THAT IS SO COMMON.

THE IMPORTANT THING PROPER

TRAINING BEFOREHAND ALSO, IT

IS 10 TO 15 MINUTES STRETCHING

BEFORE ANT AFTER TRAINING RUNS

AS WELL AS DOING DYNAMIC

EXERCISES MACHINE NOT ONLY

STRETCH MUSCLES BUT ALSO

PATTERN OF THIS PATTERN IN

DYNAMIC EXAMERCISE.

STRENGTHENING.

CROSS-TRAINING VERY

IMPORTANT, AS WELL.

WHAT ABOUT THE SHOES?

BECAUSE I KNOW THOSE CAN

MAKE-OR-BREAK RUNNERS.

CERTAINLY THE SHOE IS

INCREDIBLY IMPORTANT, SOME OF

HIGHER END RUNNING STORES

ACTUALLY DO ASSESSMENT OF YOUR

FOOT BECAUSE

SHOES ARE VERY DIFFERENT YOUR

FOOT MAYBE DIFFERENT HIGH ARCH

FLAT FOOT VERY

HAVE RIGHT SHOE TO SUPPORT YOU

FOR A 26 MILE RACE.

WHAT DIET STAYING HYDRATED.

VERY IMPORTANT, TO STAY

HYDRATED DURING RACE

ESPECIALLY AFTER RACE AS WELL

DURING TRAINING KEEP MUSCLES

HYDRATED HELP TREVENT CRPREVENT

CRAMPING EATING A BALANCED

DIET INTO MARATHON PREPARE

ESPECIALLY THE WEEK PRIOR A

LOT OF PEOPLE DO CARBOHYDRATE

LOADING THE BALANCE DIET MOST

IMPORTANT THING.

BALANCED DIET HERE WITH

ABOUT PASTA NIGHT BEFORE.

YES.

SO YOU KNOW TELLING YOU BUT

AFTER I HAD A FRIEND HOBBLING

FOR WEEKS WHAT IS BEST WAY TO

RECOVERY AFTER YOU COMPLETE

THE MARATHON.

SURE ONE OF THE THINGS WE

SEE MOST COMMONLY AS RUNNERS

COME ACROSS FINISH LINE WANT

TO STOP PROBABLY WORST THING

TO DO KEEP ON WALKING KEEP

MOVING YOU WANT TO STRETCH

AFTER THE RACE, STATIONS AS

YOU FINISH THE RACE HYDRATE AS

WELL AS FOOD STATIONS AS WELL,

TO REPLENISH CALORIES AS YOU

FINISH, IMPORTANT AS YOU GET

INTO THE DAYS AFTER THE RACE

TO CONTINUE TO STRETCH, NOT

STAY YOU KNOW SEDENTARY

IMPORTANT TO MOVE TO STRETCH,

AND TO DO LIGHT EXERCISE KEEP

MUSCLES MOVING REALLY CLEAR

OUT WHAT ESSENTIALLY ARE THE

TOXINS THAT BILLED UP OVER 26

MILE RACE.

MAYBE SALT BATH.

GOOD THINGS.

THANK YOU FOR JOINING US I

CAN'T BELIEVE WEEKS AWAY.

THANKS FOR HAVING ME.

THANK YOU.

AND TO FIND OUT MORE ABOUT

L.A. MARATHON GO TO KCAL9.COM