* Current qualifications , as found on the Boston Athletic Association Website : Note : Qualifying times are based on official submitted net time ( also known as chip time ). Achieving one ' s qualifying standard does not guarantee entry into the event , but simply the opportunity to submit for registration . In recent years , not all qualifiers who submit an entry have been accepted due to field size restrictions .
Age Group __________________ MEN ___________________________ WOMEN 18- 34 ______________________ 3hrs 05min 00sec ________________ 3hrs 35min 00sec 35- 39 ______________________ 3hrs 10min 00sec ________________ 3hrs 40min 00sec 40-44 ______________________ 3hrs 15min 00sec ________________ 3hrs 45min 00sec 45-49 _______________________ 3hrs 25min 00sec ________________ 3hrs 55min 00sec 50-54 _______________________ 3hrs 30min 00sec ________________ 4hrs 00min 00sec 55-59 _______________________ 3hrs 40min 00sec ________________ 4hrs 10min 00sec 60-64 _______________________ 3hrs 55min 00sec ________________ 4hrs 25min 00sec 65-69 _______________________ 4hrs 10min 00sec ________________ 4hrs 40min 00sec 70-74 _______________________ 4hrs 25min 00sec ________________ 4hrs 55min 00sec 75-79 _______________________ 4hrs 40min 00sec ________________ 5hrs 10min 00sec 80 and over _________________ 4hrs 55min 00sec ________________ 5hrs 25min 00sec
Injury Prevention for Marathon Runners
The marathon is the ultimate goal for many runners . It requires determination and a significant time commitment , in addition to a greater risk of injury than running shorter distances . Whether you are training for your first marathon or are a seasoned long distance runner chasing a Boston qualifying time , here are some helpful tips from Dr . Matthew Lilley , Orthopedic Sports Medicine Surgeon at The Center ; to keep in mind before and after the race , and help you stay injury-free . Before the Race : If you want to make it to the starting line , it ’ s important to take care of injuries that occur while you are training , rather than push through the pain . Listen to your body and understand the difference between soreness and pain . While you should expect some soreness , you shouldn ’ t continue to feel pain during the entire training period .
The most common running injuries orthopedic surgeons treat are injuries of the Achilles tendon , quadriceps , hamstrings , patella , IT bands , and hip abductors , as well as stress fractures . To prevent these injuries build mileage slowly , incorporate interval training , have good nutrition and hydration , and wear supportive shoes . If you are considering running a marathon after an injury or surgery , check with your doctor to see if supportive care or treatment may be required before starting a training program . During the Race : Most people do not know that a runner uses up their entire glucose store during a marathon . It ’ s critical to take in calories and hydrate during the race to avoid muscle burnout . Practice taking in simple carbohydrates every 30-45 minutes during your longer training runs . There are many gels , chews , sports drinks , or real food options you can try during training to see what works best for your body . After the Race : After the race , it ’ s important to hydrate and replenish calories with a nutritious balance of carbs , protein , and fat for muscle recovery . During the first week , it ’ s okay to walk , stretch , or do some light body weight strengthening , but allow your body a rest from running . Use ice to decrease inflammation 3-4 times a day . During days 7-14 , you can resume running up to 20-25 miles that week . Heat can be beneficial in that time period for muscle relaxation , especially prior to stretching . After 14 days , you can build back up to your regular weekly mileage . Allow your body at least six weeks before entering another race .
Less than 1 % of the US population has run a marathon . It ’ s amazing what the human body is capable of . Enjoy the process and celebrate your success !
-Matthew Lilley , MD , is an orthopedic surgeon at The Center with specialized training in sports medicine . He has run one marathon .
8 BEND HEALTH GUIDE | Winter 2018