With high temperatures expected to be in the mid- to upper 90s at least through the first week of July, odds are it will be another hot and humid AJC Peachtree Road Race.
The annual 10-kilometer (6.2-mile) race through the streets of Buckhead and Midtown draws thousands of people to Atlanta on the Fourth of July. Among the first-time runners this year will be Dr. John Andrachuk of Northside Hospital Orthopedic Institute – Sports Medicine.
Although Dr. Andrachuk isn’t new to running — he’s a veteran of half-marathons — he said he’s excited about his first time at the AJC Peachtree Road Race.
Here are three pieces of advice he offered race participants:
1. Pace yourself during training.
Dr. Andrachuk suggested runners pace themselves during training for this or any other race.
“In general, what I would say is, when you’re first starting running, you want to increase your mileage and your pace slowly,” he said. “Start off with a slower, shorter pace and increase both with time. Then mix in cross training.”
Focusing on other types of activity can give a new runner’s body time to adjust and help avoid problems like stress fractures.
While the July 4 race isn’t a marathon by any stretch, he cautioned, “You can still get injured.”
2. Stay hydrated.
The temperature might only be in the upper 70s or low 80s by the time your group hits the starting line, but that could be quite dangerous when combined with Atlanta’s notorious humidity.
“Make sure you’re hydrated,” Dr. Andrachuk said. “Wear appropriate clothing. Don’t wear all-black if you’re exposed to the sun.
“You might have to slow down the pace a little bit.”
And while the race and the days leading up to it are generally a big celebration, Dr. Andrachuk cautioned against taking it too far.
“Don’t be drinking alcohol the night before,” he said. “Make sure you’re drinking well before the race and taking stops as needed. Electrolyte drinks as needed are helpful.”
Dr. Andrachuk also suggested a small breakfast with water the morning of the race.
3. Be careful with anti-inflammatories.
Runners who take anti-inflammatory medications such as ibuprofen or naproxen should be especially careful on race day. Those runners are at “much worse of a risk for kidney damage” in the heat,” Dr. Andrachuk said.
The bottom line: Take it easy and enjoy the day. You’re part of a 55-year tradition of running the Peachtree.
Learn more about sports medicine at Northside.
