Marathon Week: Expert Tips to Help You Cross the Finish Line Strong
By: Dr. Matthew B. Beidleman - BHM 26.2 Medical Director
The countdown is on to BHM 26.2 this Sunday, October 5. Whether you’re running the marathon, half marathon, marathon relay, 10K, or 5K at BHM 26.2 this Sunday, October 5 setting yourself up for success is key.
To help Birmingham runners feel confident and ready, Dr. Matthew Beidleman, non-surgical sports medicine specialist at Andrews Sports Medicine & Orthopaedic Center, is sharing his top race-week advice.
“Distance training is a long journey, and the final week is about protecting the investment you’ve already made,” says Dr. Beidleman. “Your focus should shift from building fitness to preserving your health and setting yourself up for a successful race.”
1. Trust the Taper
Many runners feel restless as mileage drops, but that’s exactly the point.
“Your body is repairing and storing energy right now,” Dr. Beidleman explains. “Stick with easy, shorter runs to stay loose, but don’t try to ‘squeeze in’ missed long runs — that’s where last-minute injuries happen.”
2. Fuel & Hydrate Early
Carbohydrate loading isn’t just the night before.
“Start increasing complex carbs like rice, pasta, and fruits three days out, and keep your hydration steady all week,” Dr. Beidleman advises. “Electrolytes can be key, especially for salty sweaters, but avoid new products you haven’t tested in training.”
3. Protect Your Body
The final days are about injury prevention.
- Light foam rolling and gentle stretching can help muscles stay loose.
- Avoid deep tissue massage or new shoes this week.
- Trim toenails and use anti-chafing products on feet and friction-prone areas.
“Don’t ignore pain that feels sharp or unusual,” says Dr. Beidleman. “It’s better to make a smart decision now than risk long-term damage.”
4. Get Race-Ready
Planning ahead reduces stress.
- Lay out gear early: bib, watch, shoes, socks, gels, body glide, hat/visor, sunscreen.
- Check the weather: be ready for Birmingham’s October humidity swings.
- Stick with familiar gear: race day is not the time to experiment.
5. Prepare Mentally
Confidence is built through routine and visualization.
“Break the race into sections,” Dr. Beidleman suggests. “Focus on small milestones like the next water stop or 5K split. Start slower than you think you should — the marathon is won with patience.”
6. Have Fun & Stay Present
Most importantly, enjoy the day.
“There’s nothing like the energy of marathon morning in Hoover,” says Dr. Beidleman. “Trust your training, smile when you see friends and family, and soak in the achievement — finishing a marathon is something special.”
Dr. Matthew B. Beidleman - Non-Surgical Sports Medicine Physician
Dr. Matthew Beidleman is a non-surgical sports medicine physician at Andrews Sports Medicine & Orthopaedic Center and serves as Medical Director for BHM 26.2. He sees patients at the practice’s Hoover – Hwy 150 and Birmingham clinic locations, helping athletes and active individuals recover from injuries and return to the activities they love.
At Andrews Sports Medicine, Dr. Matthew Beidleman and our team specialize in helping athletes achieve Victory Over Injury and return to the sports they love.
If you’ve experienced any of these injuries or symptoms, schedule an appointment with Dr. Beidleman and our team today at 205-939-3699 or request an online appointment.
