Tomorrow morning, thousands of runners will head toward Jackson Park for the Life Time Chicago Half Marathon & 5K.
Some will run 3.1 miles.
Some will run 13.1.
Some will be standing along the route waiting to cheer for someone they love.
And while race day gets most of the attention, there's something I want runners to remember before they ever reach the starting line:
Your body has already been doing the work.
The race is one day.
The physical experience didn't begin on Sunday.
I've Seen Race Day From the Other Side
I attended a clinical massage therapy school here in Chicago.
As a student, I had the opportunity to work the Bank of America Chicago Marathon, helping runners during the race itself.
Later, as a professional massage therapist, I continued helping runners along race routes with things like cramp relief, conditioning and hydration support.
Working along the route taught me something important.
These weren't clients coming into my studio at the end of their day.
They still had somewhere to go.
The person standing in front of me might still have miles ahead of them.
That changes the conversation.
What has this body already done?
What is it experiencing right now?
What is this runner preparing to ask it to do next?
And how is the body responding?
Those experiences reinforced something that continues to influence The Meticulous Method™ today:
Context matters.
So as you prepare for tomorrow, let's think about race day in three stages.
Prepare.
Endure.
Recover.
PREPARE: The Race Doesn't Start at the Starting Line
If you're running tomorrow, you've probably spent weeks or months preparing.
You've accumulated miles.
You've repeated movements thousands of times.
You've had good runs.
You've probably had some not-so-good ones.
You've learned something about your pace, your shoes, your nutrition and hopefully your body's responses.
Then race weekend arrives.
If you traveled to Chicago, add sitting on an airplane, train or in a car.
Add luggage.
Add walking.
Add packet pickup.
Add an unfamiliar bed.
Add restaurants.
Add sightseeing if you couldn't resist.
Now let's do some Chicago Math.
Training + travel + walking + standing + carrying things + altered sleep + race morning + 13.1 miles.
Your body doesn't experience those things as separate calendar entries.
It experiences the whole experience.
Don't Start Experimenting Now
Race weekend probably isn't the time to suddenly become extremely ambitious about “fixing” your body.
If something feels tight, you don't necessarily need to attack it.
More pressure isn't automatically better.
More stretching isn't automatically better.
Rolling harder isn't automatically better.
And discomfort doesn't automatically mean something needs to be forced to “release.”
You've trained your body for this experience.
The day before the race, consider whether introducing an aggressive new bodywork technique, unfamiliar equipment, different shoes, a new supplement or a completely different fueling strategy is really necessary.
Sometimes preparation isn't about doing more.
Sometimes it's about giving your body fewer new things to manage.
A Structural Reset Session™ at Meticulous Massage® can fit here too.
The goal isn't to aggressively “fix” your body the day before a race. It's to give your body an opportunity to settle while I observe and respond to the holding patterns and relationships it's presenting before you ask it to do something significant.
ENDURE: Now the Conversation Changes
Once the race starts, you're no longer preparing your body to run.
You're running.
This is where awareness matters.
How does your pace feel?
How does your breathing feel?
What's happening in your legs?
Has your movement noticeably changed?
Are you cramping?
Are you unusually dizzy, confused, weak or ill?
There is a difference between recognizing that endurance running is physically demanding and recognizing that something feels wrong.
Use the support available to you.
The Chicago Half Marathon provides aid stations throughout the course with toilets and medical support available along the route.
Stopping for assistance isn't failing the race.
Sometimes responding to what your body is communicating is exactly what needs to happen.
About Those Cramps…
I've helped runners with cramping along race routes.
And when something suddenly grabs while you're several miles into a race, I understand why the immediate thought is:
MAKE IT STOP.
But a cramp doesn't automatically tell us one specific thing happened.
And it doesn't automatically mean the answer is to aggressively stretch, dig into or overpower the muscle.
This is another place where I come back to a principle you've probably heard me say before:
Pain is information.
Pain can alert you:
Something is happening. Pay attention.
It doesn't necessarily tell you:
The entire problem is happening right here.
Slow down if you need to.
Pay attention.
Use the support available along the course.
And if what you're experiencing feels significantly different from an ordinary exercise-related cramp—or is accompanied by concerning symptoms—seek medical assistance.
Let's Talk About Water—Because More Isn't Always Better
One thing I noticed while working races is that hydration needs can look very different from one runner to another.
Sometimes someone clearly needs fluid.
But here's the part people don't always expect:
Sometimes a runner has already consumed too much.
That's also why race support involves more than simply putting water on a table. Depending on the event, runners may encounter water, electrolyte beverages, food and other forms of course support.
We've been given a very simple message about exercise:
Drink water.
And hydration absolutely matters.
But that doesn't mean the goal is to consume as much fluid as possible.
Drinking excessive amounts of fluid during prolonged exercise can contribute to exercise-associated hyponatremia, a potentially serious condition involving abnormally low blood sodium.
So we're not replacing:
“Drink as much water as possible.”
with:
“Don't drink water.”
Neither makes sense.
The point is that hydration should be responsive rather than competitive.
Pay attention to thirst.
Pay attention to what you've already consumed.
Follow the hydration strategy you've prepared rather than automatically treating every opportunity to drink as an instruction to consume as much as possible.
Your pace matters.
Conditions matter.
What's the temperature on race day?
How long you're on the course matters.
Your individual body matters.
Context matters here too.
And Since We're Talking About Things That Actually Happen During Races…
Let's talk about bathrooms.
Because anybody who has spent enough time around endurance races knows race day isn't always glamorous.
Some runners have urinary incidents.
Some experience sudden bowel urgency.
And yes, sometimes someone has a bowel movement before they can make it to a toilet.
We're adults.
We can talk about it. 😂
Can't we?...
Running places demands on multiple systems in the body, including the gastrointestinal and pelvic-floor systems.
So if urinary leakage or bowel urgency has happened during your training, don't arrive tomorrow pretending you have no idea that it could happen again.
Prepare.
Know where toilets are available.
Use the restroom when you need to.
Carry whatever personal supplies you already know make you feel more prepared.
Some runners may choose some form of absorbent protection. Others may carry wipes or an extra garment.
If you're considering something you've never worn while running before, remember our earlier rule:
Race day isn't the ideal time to discover what an unfamiliar product feels like after several miles.
Comfort matters.
Fit matters.
Friction matters.
Preparation matters.
And embarrassment doesn't need to be part of the equation.
Recurring Leakage Doesn't Necessarily Mean “That's Just Running”
There's another reason I wanted to mention this.
Pelvic-floor symptoms aren't necessarily something a runner has to quietly accept forever.
I've worked with a client who was experiencing pelvic-floor tightness.
They were already under the care of their physician and continued seeing their physician throughout the process.
They were referred for massage therapy.
That's where they met me.
Massage became part of their existing care, and the client reported marked improvement from session to session.
Ultimately, the client reported that the symptoms had fully resolved.
I don't share that story to suggest that massage is the answer for every pelvic-floor concern.
It isn't.
I share it because the pathway matters.
Medical evaluation didn't mean massage had no place in the conversation.
Medical evaluation helped establish that massage could appropriately become part of the conversation.
Sometimes the appropriate path is MD.
Sometimes it's MT.
Sometimes it's MD first and another professional afterward.
Sometimes multiple professionals have appropriate roles.
And sometimes what you're experiencing requires urgent medical attention rather than waiting for either appointment.
Knowing which door to walk through first matters.
So if urinary or bowel leakage is recurring, painful, changing or concerning to you, don't simply assume endurance athletes have to live with it.
Talk with an appropriate healthcare professional.
Your Goal Can Change During the Race
Maybe you start tomorrow chasing a personal record.
And maybe several miles later, your body gives you different information.
Your original goal doesn't have to become a contract you signed against yourself.
You can change pace.
You can walk.
You can stop at an aid station.
You can seek medical assistance.
You can decide continuing isn't appropriate.
Listening to your body isn't failing the race.
It's responding to information.
RECOVER: You Crossed the Finish Line. Now What?
You did it.
But your watch stopping doesn't instantly return your body to its pre-race state.
You're still standing.
Walking.
Celebrating.
Maybe taking pictures.
Maybe going to brunch.
Maybe taking the train back downtown.
Maybe sitting in a car.
Maybe getting on an airplane later.
And because you're in Chicago, somebody in your group may already be asking:
“So what are we doing next?”
😂
Remember our Chicago Math.
Your physical itinerary isn't necessarily finished because the race is.
Eat.
Respond appropriately to thirst.
Change positions.
Rest.
Pay attention to how you're feeling.
And don't automatically interpret every post-race sensation as something that needs to be aggressively “worked out.”
Your body just did something significant.
Give it an opportunity to respond.
What About Massage After the Race?
Massage can be part of someone's recovery experience.
But working with runners before, during and after races taught me something important:
Timing changes the conversation.
The body preparing to race isn't necessarily asking for the same thing as the body that's already several miles into the course.
And that runner isn't necessarily presenting the same way as the person who has already crossed the finish line.
That's why my first question isn't:
“How much pressure can you take?”
I'm interested in:
What has your body been doing?
What are you experiencing now?
What does it need to do next?
What do I observe?
What do I feel?
What happens when your position changes?
What happens when my pressure changes?
What happens when direction, pace or technique changes?
Response gives us information.
Your ability to tolerate intense pressure doesn't tell me whether intense pressure is what your body needs.
Just because you can take it doesn't mean you should have to. And it certainly doesn't mean that's what your body requires.
Your Race-Day Reminder
Prepare.
Know the course.
Know your transportation plan.
Know where support is available.
Stick with the strategies your body already knows when possible.
Prepare for the unglamorous possibilities too.
Endure.
Pay attention while you're running.
Don't turn pain into an enemy you have to defeat.
Don't assume every cramp needs to be attacked.
Drink responsively rather than turning hydration into a competition.
And use the medical resources available when something feels wrong.
Recover.
Eat.
Hydrate appropriately.
Change positions.
Rest.
Let your body settle.
And don't assume soreness automatically needs aggressive intervention.
And If You're Supporting a Runner…
You're part of Chicago Math too.
You may be waking up before sunrise.
Walking to transportation.
Standing.
Walking some more.
Trying to find your runner.
Cheering.
Moving to another location.
Standing again.
Carrying a bag.
Holding signs.
Taking pictures.
Trying to meet your runner afterward.
And participating in whatever celebration comes next.
No, you didn't run 13.1 miles.
But your body still participated in race day.
Your body doesn't have to complete a half marathon before it deserves your attention.
Tomorrow, Pay Attention to More Than the Clock
If you're racing tomorrow, enjoy it.
Take in the lake.
Take in Chicago.
Take in the people cheering for you.
Celebrate the training that got you there.
Celebrate the miles.
Celebrate what your body has allowed you to experience.
And remember:
Prepare.
Know what you're asking your body to do.
Endure.
Pay attention while it's doing it.
Recover.
Give it an opportunity to respond afterward.
And instead of only asking:
“What hurts?”
Try asking:
“What has my body been managing?”
Because the finish line tells us where the race ended.
It doesn't tell us the entire story of what your body did to get you there.
Continue Exploring
After Hours on Your Feet: Why Long Days of Standing and Walking Feel Different
Life Time Chicago Half Marathon & 5K — Official Race Information
2026 Chicago Half Marathon Athlete Guide
Resources & Further Reading
Life Time Chicago Half Marathon & 5K — Aid Stations and Medical Support
PubMed — Exercise-Associated Hyponatremia
PubMed — Marathon Runners' Knowledge and Strategies for Hydration
PubMed — Pelvic Floor Dysfunction Symptoms in Female Marathon Runners
PubMed — Half-Marathon Running and Pelvic-Floor Function
The Meticulous Method™ Series
Author
Nedra R. Crosby, LMT
Founder of Meticulous Massage® and Creator of The Meticulous Method™
Professional Disclaimer
This article is provided for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any medical condition, nor is it a substitute for medical advice, diagnosis, or treatment from a qualified healthcare professional.
Massage therapists do not diagnose medical conditions. Every person and every body responds differently, and individual results vary.
If you are experiencing severe, persistent, worsening, unexplained, or medically concerning symptoms, seek evaluation from an appropriate licensed healthcare professional.