The Beaches Tune Up Jazz Run – Tips for Running a Marathon

Runners start your engines:  The Annual Beaches Tune Up Jazz Run offers something for everyone and it’s just around the corner!

The mandate of The Canadian Running Series Foundation is to promote healthy lifestyles through running, especially for youth. The Canadian Running Series Foundation does its good work through athletic events like The Beaches Tune Up Jazz Run as well as other smaller charities promoting excellence for Canadian Runners.

This year The Canadian Running Series presents The Beaches Tune Up Jazz Run which includes a 5km walk or run; a 10 km run and a staggering 20km run.  Starting at The Beaches Kew Gardens, The Sunday July 29th 2012 Beaches Tune Up Jazz Run is a pleasure for all participants, from casual walker to hard-core runner.

After a long winter of hitting the treadmill instead of focusing on marathon mileage, here are some tips that will help you make the most of your day at The Beaches Tune Up Jazz Run:

•         Tips for running a marathon – 1: Dress for the weather.  Check the forecast the morning of your event and dress appropriately. High or low temperatures, excessive humidity, and wind can all take a toll on your body. Also, make sure you test-drive the sneakers, socks, and clothes you plan on racing in before the race itself. If they bother you in any way, dump them and opt for others.  Small problems identified in a test run will only be intensified problems during the race. It’s important to take steps to alleviate all discomfort before your big day.

•         Tips for running a marathon – 2: Drink lots of water – well in advance.  Leaving hydration until the morning-of is leaving it too late. You should make a conscious effort to drink lots of water at least 48 hours before the start of your marathon, and drink it before you get thirsty. By the time you start feeling thirsty, your body may already be experiencing stress.

•         Tips for running a marathon – 3: Don’t get ahead of yourself. During the first mile of the race, don’t waste a lot of energy darting and weaving through the masses if you’ve been placed with people who are running slower than you. It is important to gradually build your momentum.  Remember: if you are embarking on a 10 or 20 km run, you have a long way to go. Burning out early will leave you in weak shape for the last half of your journey, and you’ll want to finish strong.

•         Tips for running a marathon – 4: Be prepared. Prior to the race, drive or bike along the course so that you can get a sense of the landscape, the large hills, the declines, the wide areas where breakaways will be easiest – all of these require different kinds of discipline and strategy.  Having it all mapped out in your mind will do wonders for your pacing and mental preparedness.

•         Tips for running a marathon – 5: Conditioning is key! In the weeks leading up to the race, walk or run regularly.  If you’re training for a long distance run, plan for some practice runs before the event, trying to incorporate hills, declines and the types of diversity your marathon route will present.  An ideal cross training schedule will also mix some cycling with core workouts and weights.

•        Tips for running a marathon – 6: On race-day, wake up well before your start time so you can power back a big breakfast. With ample time to digest, your reserves will be stocked with energy well before the starting gun goes off.

After running your marathon, pay attention to aches or pains that last more than a day or two. Also note any concentrated pain in a particular area, as this could be a sign that you have a sports injury. Whether you are injured or not, if you are serious about running, engage in a relationship with a sports therapy clinic that can help you achieve two things: ensure prime physical condition for your casual running and races as well as supporting you through a sports injury so you don’t develop something chronic that prevents you from running entirely.

For more tips on running a marathon, or if you have suffered a sports injury, contact Athletic Edge Sports Medicine at 416-800-0800 or visit