If you're thinking of running the Austin Marathon on February 14, 2010 and you're asking for a little advice for race day, you may find completely different answers from your Central Texas friends.

Your couch potato friend will be blunt and inform you that it's a crazy idea to run 26 miles, ride a bike for 26 miles or even drive a car for 26 miles. This lack of positive reinforcement is not what you need at this time when your motivation is waning and you're having a hard time getting out of bed to get in your recommended three 20-mile runs before race day. It's better to postpone this conversation until after the race.

Just the opposite is the person who has run a lot of miles and may be considered an ultra-marathoner. Someone who has spent 24-continuous hours running or has run 50 or 100 miles at a time may view an ordinary marathon as a short distance. Such a person might think it's about the same as running a mile or a 3K is to you and that it requires little or no training.

If you have to ask for advice, think about consulting the experts who have seen firsthand the injuries experienced by runners who make their way into the medical tent so you can avoid them. Charlotte H. Smith M.D., Austin Marathon Co-Medical Director. is a board-certified Physical Medicine and Rehabilitation physician and the Rehabilitation Medical Director for the Seton Family of Hospitals.

"Most of the problems we see in the medical tent or on the course are people who don't follow common sense guidelines when attempting to run a marathon," says Dr. Smith. Here are her suggestions to stay out of trouble.

Dr. Smith's Common Sense Tips

• Be sure you are medically safe to run. (i.e. not less than month out from back or other surgery). You should have run this idea past your doctor to make sure it's a good idea.
  
  
• Train properly. Ideally, experts suggest you have trained at least a month for every mile you plan to run on race day.
  
  
• Hydrate well. Just because it's winter doesn't mean you can skip the water stop. You should have trained enough by this time and have run close to 20 miles, so you know you need to drink liquids often, however be aware of the dangers of overhydrating and the condition known as hyponatremia. GoodHealth.com will cover this topic in more detail next week.
  
  
• Avoid pushing too fast or hard. You should run at your training pace and not get caught up in the excitement of people passing you. Run the race you were meant to run for the day and quit worrying about anyone else's race.
  
  
• Dress appropriately. Look at the weather forecast for the entire time you plan to be on the race course. Wearing multiple thin layers that can be discarded to the curb is the best plan. Unless it's below freezing, you may want to discard the idea of wearing tights.
  
  
• Listen to your body. It is not uncommon for marathoners to have complications on race day. An upset stomach or cramps can bring even the Olympic athlete to a walk. It's better to walk away from a race healthy and race another day than do permanent damage to your body.
  
  
• Wear some type of foot protection. Running barefoot has become a popular topic on Web forums and chat rooms these days. Remember, you will be running on the street and not on a field of clover. There will be all sorts of debris that you will not be able to see while running in the crowd. If you are not wearing shoes, at least wear socks or Vibram Five Finger shoes.

The Austin Marathon and Half Marathon Health & Fitness Expo

Admission: Free

Parking: Parking is available onsite in the event center garage ($7 per vehicle).

Hours:
Friday, February 12 from 3:00 p.m. to 7:00 p.m.
Saturday, February 13 from 10:00 a.m. to 6:00 p.m.

Location: Palmer Events Center 900 Barton Springs Rd. Austin, TX. 78704

Saturday, Feb. 13

1-1:45 p.m.
Rehabilitation Strategies for Runners- The PMR Approach
Christopher J. Garrison M.D.

2-2:45 p.m.
Musculoskeletal Imbalance- Stress Fractures and Other Challenges
Gladys Cruz-Nicholls PT
Drew Summers PT

Austin Marathon Medical Directors

Pierre Filardi, M.D., Anesthesiology, Austin Marathon Medical Director.

Dr. Filardi has volunteered many times and has served as Medical Director for many years. He has been a runner for 30 years and triathlete 12 for years, one race competing in and finishing as an Ironman. Dr. Filardi's particular interest is the physiology of training and racing. He brings an athlete's perspective to the job of medical director which helps to elevate the standard of care and sophistication of the medical support to a level consistent with other well-known marathons around the nation. He introduced the team to hyponatremia, a potentially life threatening condition, and helped obtain onsite blood testing.

Charlotte H. Smith M.D., Austin Marathon Co-Medical Director.

Dr. Smith is a board-certified Physical Medicine and Rehabilitation physician and the Rehabilitation Medical Director for the Seton Family of Hospitals. An Austin native, Dr. Smith received her medical school and residency training at Baylor College of Medicine in Houston and returned to Austin to begin her private practice in 1990. She is a member of the American Academy of Physical Medicine & Rehabilitation, American Medical Association and Texas Medical Association. She serves as the Chair of the Travis County Medical Society Delegation and served as the Co-Medical Director of the 2005 Travis County Medical Society Walk With Your Doctor. She has received awards for clinical excellence and lectures frequently about various rehabilitation topics including sports medicine. Special interests include Pilates training and running.

Related Marathon GoodHealth.com Articles

26 Plus 2 Tips For Runners From Seton Runners

Be Weather Wise on Race Day

Eating Your Way to a Successful Marathon

Gels, GU's and Gummy Bears, Oh My!

Psychology of Running a Marathon Yesterday's Beginners Are Today's Marathoners