Top 10 marathon prep, recovery tips from a Northwestern physical therapist

• For Journalists
• News Releases
• Latest Releases
• News Release

Top 10 marathon prep, recovery tips from a Northwestern physical therapist

Fall marathon season is upon us. As runners prep for this Sunday's Chicago Marathon or the New York City marathon in November, Northwestern physical therapist Dawn Brown, PT, DPT is available for print and broadcast interviews to provide clear, actionable tips (and debunk a few persistent running myths) for both beginner and experienced runners.

"You can't gain fitness during marathon week, but you can lose performance by doing too much," said Brown, an assistant professor of physical therapy and human movement sciences at Northwestern University Feinberg School of Medicine. "The goal is to arrive at the start line healthy, rested and confident, and leave with a recovery plan that is as intentional as your training plan."

Contact Kristin to schedule an interview with Professor Brown.

Below she has provided her top 10 marathon prep and recovery tips:

1. Taper, don't train: The fitness gains are already there, so focus on recovery, not one last training session
2. Make sleep your secret weapon: Prioritize quality sleep throughout race week to maximize performance and recovery
3. Nothing new on race day: No new socks, shoes, nutrition products or gear. Stick with what worked during training
4. Hydrate smartly: Chicago's fall temperatures may feel comfortable, but runners still lose significant fluid over 26.2 miles
5. Carb-load wisely: Focus on increasing carbohydrates in the final 48-72 hours to ensure your fuel stores are topped off
6. Stick to your race plan: Know your pacing, fueling, hydration and weather before race day
7. Don't get swept up in the excitement: The energy of the big-city marathons can tempt runners to start too fast and pay for it in later miles
8. Recovery starts at the finish line: Keep moving for 10-15 minutes after the race, then rehydrate and refuel with carbohydrates and protein
9. Expect delayed soreness: Muscle soreness often peaks 24-72 hours after the marathon, not immediately afterward
10. Beyond the finish line: Just because the race is over doesn't mean recovery is complete. Muscles, tendons and joints continue to heal well after race day