1. Go the Distance
Just think, 26.2 miles may be a drop in the bucket for your car, but it's an overflowing bucket when you're running it as millions of people do when they take on a marathon. As one of the most challenging endurance sports, marathons draw large numbers of people from all walks of life, but they're also filled with potential dangers. Even if you're a runner, always carry identification with you in case of an emergency. Identification should include any medical information that healthcare personnel would need.
2. Couch Potatoes not Welcome
Some people look at a marathon as a short-term goal. However, if you're not an experienced runner, look at other goals first. Start a regular running routine, building up mileage and speed. If the need to compete spurs you on, start with a 5K before moving up to longer distances. Marathoners should engage in a rigorous training program that includes logging in at least 40 miles a week. Health experts say that people over 40 who attempt a marathon without adequate training are more prone to heart problems.
3. Hydrate Yourself
Let the presence of Gatorade bottles clue you in. Hydrating with water or sports drinks is a good idea with any type of exercise, but it's an especially smart idea for anyone wanting to finish a marathon in the upright position. Keep your water intake up in the days leading into a race. Drink during a marathon, a little every few miles. While it's OK to start with water, you might find that you need the electrolytes found in sports drinks to provide you with enough energy to cross the finish line. The most important rule for marathon runners is to drink in order to keep dehydration at bay. Severe dehydration requires hospitalization with IV fluids and can also lead to heart rhythm abnormalities.
4. One, Two, Tie That Shoe
Before you reach the starting line, make certain running shoes remain securely tied. Loose laces can cause you to trip and fall. A good practice is to double knot laces for marathon safety. Sure, it's a pain to untie double knots, but isn't it better than skidding on your knees on the pavement or being trampled after you go down? Marathon organizers also recommend not running with accessories like loose necklaces or bracelets that can get tangled onto some part of another person in a crowded situation.
5. Crowd Control
Pack lots of runners and lots of spectators into a confined space, and it's a recipe for potential problems. A panicked crowd leads to safety issues as people stampede over and through other people. If you find yourself in such a situation, a little mental preparation can help guarantee your safety. Be aware of your surroundings so that you can escape an out-of control crowd. Pay attention to crowds spinning out of control, and make your escape before things turn bad. If you get caught in a panicked crowd, move with the crowd until you can slip out sideways from the flow. Do your best to stay upright.
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