The Chill of Victory, the Agony of ‘Da Feet

Whether they dash, stumble or crawl over the finish line, participants in the City of Los Angeles Marathon on March 14 can snag a Mylar blanket from towering stacks to cope with the chills that can set in after finishing the 26.2-mile course.

Even though participants may feel more hungry or thirsty than chilly, experts have some advice: Grab that blanket if you need it.

“After a race, you’re more sensitive to chilly weather,” says Dr. Steven Simons, a Beverly Hills internist and pulmonologist who serves as the L.A. Marathon’s medical commissioner and is a veteran marathoner.

Next, tend to your hunger and thirst. “Within the first 30 minutes after the race, ingest carbohydrates such as fruit juice, a sports drink or an energy bar to replenish energy stores,” says Simons. “Replace fluid losses too.”

How much water and other healthy fluids should you drink? Keep drinking until urine is clear, not school-bus yellow.

Other simple measures can make recovery quicker and more comfortable.

Try gentle stretching within the first half-hour after finishing, experts say. To ease the pain, massage therapists are available on race day.

After stretching, massage or both, consider getting into a hot tub, a warm shower or bath as soon as possible, says Simons.

Sports creams can bring some relief. So can nonsteroidal anti-inflammatory drugs such as ibuprofen (Advil, Motrin) unless your doctor or pharmacist advises against their use.

Not surprisingly, blisters are among the common post-race foot problems. Blackened toenails, the result of dried blood forming under the nail bed after impact with the shoe, are often seen too. (Applying petroleum jelly to the tip of the toenails before the race can minimize the problem.) Leave blisters and blackened toenails alone if possible, advises Dr. Michael Levi, a Santa Monica podiatrist and former marathoner who is vice president of the West Los Angeles Podiatry Society. If that’s impossible, consider seeing a foot specialist to have them lanced and drained.

Runners should figure on three weeks to recover, says Simons, and walkers somewhat less time.

“Do a little exercise the next day--say 20 minutes to a half-hour walk or walk-jog,” advises Pat Connelly, official coach of the L.A. Marathon. “Then take a couple days off.” When you resume exercise, build up slowly.