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How To Have One Leg Up On Marathon Days and Post-Marathon Days 11-4-24 · OneLegUpAlex Sports

• 0:01
  Speaker 1: Here's your host, Alex Garrett, once again bringing the health
• 0:07
  Speaker 1: section to life. I'm Alex Garrett and one of the
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  Speaker 1: favorite days of the year for me. Yeah, thanksgiving it
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  Speaker 1: up there, but also Marathon Sunday because it means we've
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  Speaker 1: hit the fall, we're in that crisp, cool air and
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  Speaker 1: I've always just been fond of marathon Day. We used
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  Speaker 1: to actually run the Ronald McDonald House Races Kids races
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  Speaker 1: before the marathon back in the day, and we'd actually
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  Speaker 1: cross on that same finish line the winners would just
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  Speaker 1: hours before the winner would actually cross it, which was
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  Speaker 1: pretty special. And then of course they moved Ronald mcdonaldse
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  Speaker 1: Races to the day before, and just seeing the excitement,
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  Speaker 1: the cheers and everything like that every Marathon Sunday, it's
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  Speaker 1: a landmark and to be able to see it every year,
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  Speaker 1: no matter where we're at is even more special. And
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  Speaker 1: who knows where we will be for a bit a
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  Speaker 1: marathon Sunday today. But good luck and congratulations really to
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  Speaker 1: all the runners, the elites and the every day New
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  Speaker 1: Yorkers or international national people that said I'm gonna sign
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  Speaker 1: up and run a marathon. I'm gonna run a marathon.
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  Speaker 1: For a cause. I'm gonna run a marathon because I
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  Speaker 1: want to. I want to run a marathon to have
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  Speaker 1: that moment. And to those running for someone, I know
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  Speaker 1: you're going to feel them on your hearts every minute
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  Speaker 1: of that twenty six point two miles. But the way
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  Speaker 1: you cross the finish line and when you cross the
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  Speaker 1: finish line doing it for them, that's going to mean
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  Speaker 1: a hell of a lot, a heck of a lot.
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  Speaker 1: And so kudos to all those entering and winning in
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  Speaker 1: the champions that will be crowned later today. But bringing
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  Speaker 1: the house section to life, I once again dipped into
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  Speaker 1: the Washington Post, where this time Marlene Simmons CIM and
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  Speaker 1: CIMO and S writes about the Fall marathon and how
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  Speaker 1: to plan for a better recovery. There are questions, she asks,
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  Speaker 1: and as a runner, though just five miles is my most,
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  Speaker 1: I felt that soreness, I felt that joint pain. I've
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  Speaker 1: also said I'm never doing this again, yet multiple times
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  Speaker 1: I'd be out there on the course over and over.
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  Speaker 1: That was pretty special to be able to run those
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  Speaker 1: five miles, run and roll actually on my road way
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  Speaker 1: at times. Who was able to do that? But she
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  Speaker 1: asks in this piece some very interesting questions that the
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  Speaker 1: professionals were acting. Like Michael A. Joiner Michael I. Joiner,
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  Speaker 1: a physiologist and anesthesiologists at the Mayo Clinic in Minnesota,
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  Speaker 1: and this Marlene Simons or Simmons got a lot of
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  Speaker 1: different takes on this from athletes to sports medicine experts,
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  Speaker 1: and there were some interesting quotes that I had seen
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  Speaker 1: from these experts and from the runners themselves. First of all,
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  Speaker 1: I've never thought of a marathon as being called a
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  Speaker 1: micro trauma. But when you do this to your body,
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  Speaker 1: I guess you are in a way creating micro traumas
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  Speaker 1: for your body. That's what one doctor is saying here,
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  Speaker 1: Scott Trapp, who's actually the director of Human Performance Laboratory
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  Speaker 1: and Professor of Human bio Energetics at BT at Ball
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  Speaker 1: State University. He says, what you are feeling in your
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  Speaker 1: muscles is the result of pounding, microtrauma and energy depletion.
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  Speaker 1: The lactake, you know, the lactic acid is uh, not
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  Speaker 1: the bad molecule everybody has made it out to be.
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  Speaker 1: Lactate production is relatively low running marathons. Lactic acid probably
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  Speaker 1: plays a part in soreness, but its role has been overblown,
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  Speaker 1: says John Ferrell, director of Sports Medicine and Regenerative Orthopedic
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  Speaker 1: sports Medicine in DC. But but micro trauma. So every
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  Speaker 1: step you take in these two point six twenty six
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  Speaker 1: point two miles must leave you with some tenderness and
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  Speaker 1: leave you with a sort of I guess they call
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  Speaker 1: it trauma to the body. So what do you do
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  Speaker 1: after the marathon is done? Well, Scott Trapp says, to
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  Speaker 1: refuel your depleted muscles with calories and fluids, recommending healthy food,
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  Speaker 1: complex carbohydrates such as fruits and vegetables, as well as
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  Speaker 1: items low and saturated fat. And you want to reward
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  Speaker 1: yourself and go out for a pizza and shake, even
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  Speaker 1: though that's really not how the body's going to heal
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  Speaker 1: from something like this. Runners, of course, turn to alcohol
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  Speaker 1: after they have run a marathon, just to get the
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  Speaker 1: intensity out and maybe the pain, numbing up the pain
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  Speaker 1: a little bit, and just to celebrate that they fricking
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  Speaker 1: ran twenty six point two miles in New York City,
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  Speaker 1: And the course itself has plenty of opportunities for us
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  Speaker 1: to cheer them on in the different cheer zones, And
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  Speaker 1: I highly recommend you go to the New York Roadrunners
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  Speaker 1: Club to find out more. But the runners themselves want
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  Speaker 1: to go out and have a good time after because
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  Speaker 1: they just completed a marathon. So do you really blame
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  Speaker 1: them for that shake or that alcohol or that food
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  Speaker 1: that might be garbage? No, because they're celebrating, So I
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  Speaker 1: totally understand what they're doing there when they go at
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  Speaker 1: the party after just completing a marathon in New York City.
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  Speaker 1: There's also the big question of do you get massages enough.
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  Speaker 1: Currently research has suggested it helps, while others say the
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  Speaker 1: effects are non inclusive. So maybe a massage after will
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  Speaker 1: work for you, and depending on the body reacts. You
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  Speaker 1: know how, my dad and I used to recoup after
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  Speaker 1: He would follow me around and make sure I got
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  Speaker 1: to the finish line safely. In the heat of June.
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  Speaker 1: We lay there, I think in cheaps Meadow at Central Park,
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  Speaker 1: right across from Tavern on the Green actually and just
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  Speaker 1: chill out. My body needed to recoup that day. Forget
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  Speaker 1: about seventy two hours that day alone, because you talk
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  Speaker 1: about micro traumas, even in a five mile situation, I'd
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  Speaker 1: be there not only on my foot or my skate,
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  Speaker 1: but on my crutches. Pounding that pavement, pounding the hills
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  Speaker 1: of Central Park, just to get that five miles. And
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  Speaker 1: if you want a low perspective of someone who's run
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  Speaker 1: with just one leg, I have one thought to give
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  Speaker 1: you today as you're about to hit the race course.
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  Speaker 1: And I know some of you listen to podcasts, so
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  Speaker 1: maybe listening to this one will help you have one
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  Speaker 1: leg up on staying staying motivated, staying in shape, staying
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  Speaker 1: goal oriented when it comes to this marathon, and not
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  Speaker 1: even thinking about taking a subway along the marathon route.
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  Speaker 1: Right anyway, the thought I always had was to do
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  Speaker 1: run ten, walk ten, run ten walk ten, and that
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  Speaker 1: in a five mile race could work. Maybe for you
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  Speaker 1: run twenty walk twenty, but it helps you pick up
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  Speaker 1: some ground and it helps you stay on a pathway
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  Speaker 1: to that finish line. And then, of course the difference
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  Speaker 1: was in Central Park you don't have all the people
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  Speaker 1: cheering you on until the finish line, whereas in the
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  Speaker 1: marathon there are cheering zones which going to motivate anybody
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  Speaker 1: and fire everybody up that's on that racecourse today. But
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  Speaker 1: I find it interesting in this article they actually got
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  Speaker 1: in touch with the nineteen sixty eight buston marathon winter
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  Speaker 1: and beat birrefoot and she'd say, my body is stiff
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  Speaker 1: and sore in the warm water versus the ice bat
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  Speaker 1: it feels comforting. I'm not going to do anything to
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  Speaker 1: stress my leg muscles the next several weeks, so I
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  Speaker 1: need to think about ice and anti flammatories and that
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  Speaker 1: sort of thing. Speaking of anti inflammatories and quite frankly
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  Speaker 1: pain relief. If you were to take something, they say
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  Speaker 1: stick to acid, to menifin, which does not affect inflammation,
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  Speaker 1: and experts say inflammation promotes healing. Scott Trapp said, there's
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  Speaker 1: no question, and aids interfere with a few of the
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  Speaker 1: muscle pathways involved in muscle build up, turnover and recovery
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  Speaker 1: after a marathon. If the discomfort is considerable, go with
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  Speaker 1: the acid and menephin over the nsaid. So I don't
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  Speaker 1: always like to encourage that, but if you are in pain,
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  Speaker 1: go that route and in aid. The other interesting questions
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  Speaker 1: that were brought up in this article was should you
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  Speaker 1: run or not run the day after? The fastest runners
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  Speaker 1: often do Marlen Simon's rights. Their talent, training and body
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  Speaker 1: type enable them to bounce back quickly. I mean these
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  Speaker 1: guys are doing five minute miles, it feels like and
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  Speaker 1: that's something that's sort of subhuman. Did do a mile
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  Speaker 1: that fast in a marathon. But it's probably not a
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  Speaker 1: good day for the rest of us, says Simon's and
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  Speaker 1: again Trapp says, the overall trauma for them is not
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  Speaker 1: as significant as the rest of us, So we're if
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  Speaker 1: you're a runner and always a runner, you might have
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  Speaker 1: accrued trauma to the body. I've never thought of running
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  Speaker 1: as a trauma to the body, but Scott Trapp has,
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  Speaker 1: and maybe I should get him up on the show
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  Speaker 1: to discuss why. He specifically has said that there are
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  Speaker 1: micro traumas and traumas when it comes to running. I
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  Speaker 1: guess every step and every muscle push and every effort
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  Speaker 1: to get to the finish line, every breathing you do
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  Speaker 1: can be considered a trauma to a body. To the body. Well, anyway,
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  Speaker 1: I just thought i'd bring the health section to life
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  Speaker 1: once again here on the One Look Up Network and
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  Speaker 1: in the midst of wishing everybody good luck on the
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  Speaker 1: race course. The marathon is the most exciting, one of
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  Speaker 1: the most exciting days of the year here in New York,
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  Speaker 1: and a telltale sign we are in the midst of fall,
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  Speaker 1: and the idea of turning the clock backwards adds to
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  Speaker 1: the appeal of all this the first time where in
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  Speaker 1: daylight savings and then there's a marathon. And I am
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  Speaker 1: very impressed that Simon's Marlen Simon's The Washington Post got
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  Speaker 1: all these people. I mean, she just also got Joan
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  Speaker 1: Benoit Samuelson, who won the inaugural Women's Olympic Marathon in
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  Speaker 1: nineteen eighty four and the Tokyo Marathon in March of
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  Speaker 1: this year. You can't run the miles and expect to
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  Speaker 1: recover fully, both in training for and running a marathon,
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  Speaker 1: she said, don't set high expectations, cross train before and
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  Speaker 1: after running a marathon. Don't think you can carry high
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  Speaker 1: mileage trainings weeks forever. And I highly recommend to read
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  Speaker 1: this for advice before you get to that starting line,
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  Speaker 1: the starting gun on the Arizona Bridge. And then there's
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  Speaker 1: the emotional part. Scott Trap once again saying the post
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  Speaker 1: marathon blues are real. Not only have you been focused
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  Speaker 1: on this big now you don't have that purpose anymore,
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  Speaker 1: suggesting a vacation for something big, like a vacation just
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  Speaker 1: to give your mind something else to do. So beyond
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  Speaker 1: the accomplishments before, beyond the inspiration, beyond the beauty that
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  Speaker 1: specifically is the New York City Marathon. I mean Central Park,
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  Speaker 1: the beautiful park, the best landmark in New York City,
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  Speaker 1: one of the best landmarks in the world. Central Park
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  Speaker 1: is the backdrop for the finish line every year, and
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  Speaker 1: that finish line does not go anywhere. In fact, it
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  Speaker 1: remains a hotbed of motivated runners through the night, and
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  Speaker 1: that final one that always comes in makes you tear up.
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  Speaker 1: You'll have gone from the elites to the para division
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  Speaker 1: like those in the racing chairs who have a disability,
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  Speaker 1: to the everyday person who's wanting to accomplish something they
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  Speaker 1: may not have done before. I mean, these moments are special.
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  Speaker 1: And then they see who they're running for. How special
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  Speaker 1: is that? And then the cheering and the excitement at
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  Speaker 1: every stop for these people along the twenty six point
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  Speaker 1: two miles route, it just gives you chills. It could
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  Speaker 1: make you cry. And how inspirational these moments are to
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  Speaker 1: watch it real time, these runners who have gone all
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  Speaker 1: five burrows and then hit Central Park in such a
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  Speaker 1: tried and then hang out with Tavern on the Green
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  Speaker 1: after for just that recuperation. But I think the point
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  Speaker 1: of this article is to tell you, hey, be mindful today.
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  Speaker 1: Be mindful of the pace, be mindful of the stress
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  Speaker 1: on your body in the youphour, your finishing a marathon.
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  Speaker 1: Just be mindful of your body as you cross the
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  Speaker 1: finish line. And I want to finish a quote with
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  Speaker 1: a quote tonight. And I posted a few years ago,
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  Speaker 1: and I swear I screenshot this, but John Bingham one said,
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  Speaker 1: if you run, you are a runner. It doesn't matter
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  Speaker 1: how fast or far. It doesn't matter if today's your
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  Speaker 1: first day or if you've been running for twenty years.
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  Speaker 1: There is no test to pass, no license to earn,
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  Speaker 1: no membership card to get. You just run. And my
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  Speaker 1: dad and mom raised me to be a runner at
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  Speaker 1: three years old with a lab Lpeewee run shirt. And
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  Speaker 1: I'm still thinking what they did because running has been
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  Speaker 1: a big part, a tremendous part of my life. And
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  Speaker 1: while I haven't been on the course in a little while,
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  Speaker 1: I got I get back out there for myself, for
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  Speaker 1: my pops, and just for that fresh air feeling again
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  Speaker 1: of running in that New York City air, whether it's
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  Speaker 1: the cool air in the fall or somewhat human fall,
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  Speaker 1: human run in the suburb. But it's so early in
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  Speaker 1: the morning it just becomes a beautiful smell of oxygen
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  Speaker 1: and scent from the trees at eight in the morning
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  Speaker 1: that you just soak that in as well. And it's
• 19:48
  Speaker 1: gonna be a little cooler today. That's good running weather.
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  Speaker 1: Cooler weather is better. Whether I think it's a run
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  Speaker 1: is a hot steamy when the hands are sweating on
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  Speaker 1: my c is that was not fun. And my dad
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  Speaker 1: would meet me at like the third mile or second
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  Speaker 1: mile to literally wipe my hands so I could keep
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  Speaker 1: running and not you know, I have a soaked out
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  Speaker 1: crutch that I could slip off of. Actually, I've run
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  Speaker 1: in snowy ish conditions, cold conditions, run the gamut, literally
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  Speaker 1: run the gamut of different weather scenarios. So I've enjoyed
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  Speaker 1: my time on the race course. And I just wanted
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  Speaker 1: to say, as a runner, to be mindful of your
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  Speaker 1: body today as you go twenty six point two miles
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  Speaker 1: through New York City. After five I had to rest
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  Speaker 1: the whole day. What you guys are doing out there
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  Speaker 1: is freaking amazing and kick ass. Today at the New
• 21:00
  Speaker 1: York City Marathon. The IG New York City Marathon is back,
• 21:05
  Speaker 1: and it's such a city. Pat do you say, fabric
• 21:12
  Speaker 1: of the city. I'm so glad when it's back every
• 21:15
  Speaker 1: year and well attended and well run and secure for
• 21:20
  Speaker 1: our runners and our fans and spectators. And when they
• 21:27
  Speaker 1: do cross that finish line, family members waiting, Hug your
• 21:31
  Speaker 1: loved ones tightly today as they all have accomplished something
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  Speaker 1: not many are able to do. Twenty six point two miles.
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  Speaker 1: What a special, special opportunity and accomplishment these runners are
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  Speaker 1: about to undergo. And I wish them health and the best,
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  Speaker 1: and just run, run with that excitement, that adrenaline, that feeling.
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  Speaker 1: Just run and don't look back, don't worry about who's
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  Speaker 1: ahead of you or behind you, Just do you. And
• 22:18
  Speaker 1: then that's where the accomplishment comes in. I learned that
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  Speaker 1: as I grew up on the race course, never to
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  Speaker 1: look back, just go at your pace to complete the race.
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  Speaker 1: That's how you have one leg up on marathon someday.
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  Speaker 1: Have a great run, everybody,