MARATHON TOP TEN

In recognition of the Akron Marathonís 10th annual race, each day of coverage will include a Top 10 list. Today, we offer 10 running tips from Dr. Nilesh Shah, the Akron Marathonís medical director:

1. On race day, do not wear new clothes, socks or running shoes that you have not experimented with during training.

2. Practice your fluid and gel intake before the event with the actual products being used on race day.

3. Lay out your race-day needs (clothes, bib, timing chip, shoes, gels, etc.) the night before. Donít scramble for things the morning of the race.

4. Start slow and maintain a steady pace. If you get too ambitious at the beginning, youíll pay the price later.

5. Do a light warm-up before the race ó enough to break a light sweat.

6. Eat something (a banana, bagel or energy bar is plenty) first thing in the morning on race day. Practice that breakfast routine during your training.

7. Eat a banana, bagel or energy bar right after the race to replace your energy loss.

8. Drink 8 to 16 ounces of water or a sports drink about 30 minutes before the race. Do not overhydrate.

9. The week of the marathon, cut your mileage to one-third of your typical training and stop all strength training. Work on your mental preparation for the event.

10. Do your homework. Know the course and when to expect hard uphill stretches and fast downhills.