Column: Dr Waryasz On Race Day Readiness
[Column written by Dr Greg Waryasz]
I recently had the pleasure of being on island with a team of colleagues from Mass General Brigham for our annual visit for the End-to-End and Relay for Life. It was my first visit to the island and I was truly blown away by the friendliness of all the people we met and the beauty of Bermuda.
As Bermuda looks forward to the annual Half Marathon Derby this Bermuda Day, which I sadly couldn’t still be there for, I wanted to share some guidance on preparing for, and recovering from, this beloved event.
Of course, months of training are essential – as most runners will hopefully already know! A well-structured conditioning programme can support your body in handling the demands of a long-distance run. Beyond that, though, a key bit of preparation is ensuring that you have the right footwear and socks. These can greatly reduce the risk of injury and improve comfort – decreasing the chance of blisters and giving your ankle joints more support.
Events like this, no matter how many practice miles you’ve got under your belt, put real stress on your joints. Running or walking over this kind of distance can lead to wear over time, which is why it is important to train properly, rest when needed and, most importantly, listen to your body. If you experience pain that lasts several days after the event, it could indicate an overuse injury which is worth getting checked out by your doctor.
Having now experienced the early summer weather in Bermuda firsthand; I would also recommend that runners brace themselves for the heat and humidity. Wearing breathable clothing, using sunscreen and staying hydrated are all crucial. Electrolyte solutions can also help with hydration, especially in warm conditions.
Fuel your body with a balanced diet in the days before the race to avoid fatigue during the run – that can include carbo loading. Remember, that means focusing on complex carbohydrates, including whole grain rice, pastas and breads as well as fruit as starchy vegetables. Note that loading does not mean overeating!
During the event, keep an eye out for uneven surfaces and avoid them wherever you can. While it can be hard to motivate yourself to pick up your feet more when you’re tired, it doesn’t take much to twist or roll an ankle which will make finishing in good time and your recovery that much more difficult.
Once the event is over, focus on recovery. Icing your feet or soaking them in water can reduce inflammation. Many people find Epsom salt baths particularly helpful. A foot or sports massage can ease muscle tightness and recovery footwear may relieve pressure from the feet and joints.
Above all, I wish all participants in this year’s Half Marathon a safe and successful race. Whether you are competing, cheering on friends or simply enjoying the day, Bermuda Day is a celebration of strength, spirit and community.
- Dr Greg Waryasz, Sports Medicine Specialist, Mass General Brigham
For extensive coverage of Bermuda Day spanning the past 15 years, visit our website BDADay.com, the island’s most comprehensive resource on the Bermuda Day holiday.
- Over 8,000 photos here
- Over 200 videos here
- Holiday graphics here
- History of the race here
- Bermuda Day Timeline here
- Dedicated website: BDADay.com
