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  • AMY: THIS YEAR'S L.A.

  • MARATHON COMING UP EQUITABLY

  • MARCH 1 THOUSANDS OF RUNNERS

  • FROM MORE THAN 63 COUNTRIES

  • WILL HIT THE STREETS STRIVING

  • TO REACH THE FINISH LINE, IN

  • IN SANTA MONICA.

  • AND JOINING US NOW THIS

  • MORNING, IS DR. QUINN AL.T.

  • GOOD MORNING WITH TECH SCHOOL

  • OF MEDICINE AT USC ALSO

  • MEDICAL DIRECTOR FOR THE L.A.

  • MARATHON THANK YOU FOR BEING

  • HERE.

  • THANK YOU FOR HAVING ME.

  • SERENE: I WILL NOT BE RUNNING

  • IN MARATHON YOU WILL NOT BE

  • RUNNING BUT VERY BUSY.

  • YES.

  • SERENE: SO HOW CAN FOLKS

  • TRAIN FOR THE MARATHON.

  • I THINK VERY IMPORTANT IS

  • WE HEAD INTO MARATHON MARCH 18

  • THAT RUNNERS SHOULD HAVE BEEN

  • WELL UNDER TRAINING PAR DIMES

  • TRAINING IN PREPARATION, FOR

  • THAT, CERTAINLY IF YOU ARE

  • PLANNING TO RUN HOPEFULLY YOU

  • ARE IN YOU HAVE DONE THAT SO

  • FAR YOU SHOULD NOT BE STARTING

  • NOW IF YOU ARE YOU ARE BEHIND

  • THE EIGHT BALL.

  • WHAT ARE SOME MUSCLE IN

  • PARTICULAR THAT RUNNERS CAN BE

  • FOCUSING ON TO STRETCH.

  • MOST OF THE MUSCLES IN LEG,

  • YOU ARE RUNNING, SO IMPORTANT

  • TO STRETCH OBVIOUSLY

  • HAMSTRINGS QUADRICEPS DON'T

  • FORGET MUSCLES LOWER LEG THE

  • CALF ALL THE JOINTS ARE

  • IMPORTANT HIP TO ME ANKLES

  • VERY IMPORTANT TO GET LIMBER

  • READY TO GO.

  • HOW CAN THEY PREVENT

  • INJURIES THAT IS SO COMMON.

  • THE IMPORTANT THING PROPER

  • TRAINING BEFOREHAND ALSO, IT

  • IS 10 TO 15 MINUTES STRETCHING

  • BEFORE ANT AFTER TRAINING RUNS

  • AS WELL AS DOING DYNAMIC

  • EXERCISES MACHINE NOT ONLY

  • STRETCH MUSCLES BUT ALSO

  • PATTERN OF THIS PATTERN IN

  • DYNAMIC EXAMERCISE.

  • STRENGTHENING.

  • CROSS-TRAINING VERY

  • IMPORTANT, AS WELL.

  • WHAT ABOUT THE SHOES?

  • BECAUSE I KNOW THOSE CAN

  • MAKE-OR-BREAK RUNNERS.

  • CERTAINLY THE SHOE IS

  • INCREDIBLY IMPORTANT, SOME OF

  • HIGHER END RUNNING STORES

  • ACTUALLY DO ASSESSMENT OF YOUR

  • FOOT BECAUSE

  • SHOES ARE VERY DIFFERENT YOUR

  • FOOT MAYBE DIFFERENT HIGH ARCH

  • FLAT FOOT VERY

  • HAVE RIGHT SHOE TO SUPPORT YOU

  • FOR A 26 MILE RACE.

  • WHAT DIET STAYING HYDRATED.

  • VERY IMPORTANT, TO STAY

  • HYDRATED DURING RACE

  • ESPECIALLY AFTER RACE AS WELL

  • DURING TRAINING KEEP MUSCLES

  • HYDRATED HELP TREVENT CRPREVENT

  • CRAMPING EATING A BALANCED

  • DIET INTO MARATHON PREPARE

  • ESPECIALLY THE WEEK PRIOR A

  • LOT OF PEOPLE DO CARBOHYDRATE

  • LOADING THE BALANCE DIET MOST

  • IMPORTANT THING.

  • BALANCED DIET HERE WITH

  • ABOUT PASTA NIGHT BEFORE.

  • YES.

  • SO YOU KNOW TELLING YOU BUT

  • AFTER I HAD A FRIEND HOBBLING

  • FOR WEEKS WHAT IS BEST WAY TO

  • RECOVERY AFTER YOU COMPLETE

  • THE MARATHON.

  • SURE ONE OF THE THINGS WE

  • SEE MOST COMMONLY AS RUNNERS

  • COME ACROSS FINISH LINE WANT

  • TO STOP PROBABLY WORST THING

  • TO DO KEEP ON WALKING KEEP

  • MOVING YOU WANT TO STRETCH

  • AFTER THE RACE, STATIONS AS

  • YOU FINISH THE RACE HYDRATE AS

  • WELL AS FOOD STATIONS AS WELL,

  • TO REPLENISH CALORIES AS YOU

  • FINISH, IMPORTANT AS YOU GET

  • INTO THE DAYS AFTER THE RACE

  • TO CONTINUE TO STRETCH, NOT

  • STAY YOU KNOW SEDENTARY

  • IMPORTANT TO MOVE TO STRETCH,

  • AND TO DO LIGHT EXERCISE KEEP

  • MUSCLES MOVING REALLY CLEAR

  • OUT WHAT ESSENTIALLY ARE THE

  • TOXINS THAT BILLED UP OVER 26

  • MILE RACE.

  • MAYBE SALT BATH.

  • GOOD THINGS.

  • THANK YOU FOR JOINING US I

  • CAN'T BELIEVE WEEKS AWAY.

  • THANKS FOR HAVING ME.

  • THANK YOU.

  • AND TO FIND OUT MORE ABOUT

  • L.A. MARATHON GO TO KCAL9.COM

AMY: THIS YEAR'S L.A.

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