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  • Gabriela Bautista, left, and Laura Castro watch from Pilsen Cafe...

    Nancy Stone / Chicago Tribune

    Gabriela Bautista, left, and Laura Castro watch from Pilsen Cafe in Pilsen as they cheer on runners in the 2015 Bank of America Chicago Marathon on Oct. 11, 2015.

  • Anu Parekh, right, is greeted by his daughter Ava, 11,...

    Erin Hooley / Chicago Tribune

    Anu Parekh, right, is greeted by his daughter Ava, 11, from left, wife, Michelle, and son Akili, 10, after finishing the Bank of America Chicago Marathon on Oct. 11, 2015. "I'm so hot, I'm so hot," he said to them.

  • Music blares on 18th Street in the Pilsen neighborhood, and...

    Nancy Stone / Chicago Tribune

    Music blares on 18th Street in the Pilsen neighborhood, and one runner skips to the song "YMCA" during the 2015 Bank of America Chicago Marathon on Oct. 11, 2015.

  • Stephanie Reinhart, center, and Mark Jockel stop at Mile 8...

    Nancy Stone / Chicago Tribune

    Stephanie Reinhart, center, and Mark Jockel stop at Mile 8 on Broadway in the Boystown neighborhood, where they met their family and friends and were married by Madalyn Davidson.

  • A runner displays the peace sign near the start of...

    Erin Hooley / Chicago Tribune

    A runner displays the peace sign near the start of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Police Officers Otis Wells, left and Keith Irvin cheer on...

    Nancy Stone / Chicago Tribune

    Police Officers Otis Wells, left and Keith Irvin cheer on the runners on Grand Avenue under Michigan Avenue on Oct. 11, 2015, during the 2015 Bank of America Chicago Marathon.

  • Thousands of runners take off from Monroe Street and head...

    Erin Hooley / Chicago Tribune

    Thousands of runners take off from Monroe Street and head up Columbus Drive for the start of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Runners got a soaking at 35th and Michigan during the annual...

    Antonio Perez / Chicago Tribune

    Runners got a soaking at 35th and Michigan during the annual Chicago Marathon on Oct. 11, 2015.

  • Elite runner Sammy Kitwara of Kenya crosses the finish line...

    Erin Hooley / Chicago Tribune

    Elite runner Sammy Kitwara of Kenya crosses the finish line second at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Runners cross the Columbus Avenue Bridge at the start of...

    Nancy Stone / Chicago Tribune

    Runners cross the Columbus Avenue Bridge at the start of the 2015 Bank of America Chicago Marathon on Oct. 11, 2015.

  • Neighbors in Pilsen set up a hose to spray the...

    Nancy Stone / Chicago Tribune

    Neighbors in Pilsen set up a hose to spray the runners in the 2015 Bank of America Chicago Marathon on Oct. 11, 2015.

  • Ben Maenza makes his way up Columbus Drive during the...

    Erin Hooley / Chicago Tribune

    Ben Maenza makes his way up Columbus Drive during the hand cycle start of the Bank of America Chicago Marathon on Oct. 11, 2015. Maenza later won first place among the group of hand cyclists.

  • Men's elite winner Dickson Chumba of Kenya checks his watch...

    Erin Hooley / Chicago Tribune

    Men's elite winner Dickson Chumba of Kenya checks his watch after crossing the finish line at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Elite runner Sammy Kitwara of Kenya crosses the finish line...

    Erin Hooley / Chicago Tribune

    Elite runner Sammy Kitwara of Kenya crosses the finish line second at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Runners mass near the start of the 26.2-mile Bank of...

    Erin Hooley / Chicago Tribune

    Runners mass near the start of the 26.2-mile Bank of America Chicago Marathon on Oct. 11, 2015.

  • Women's elite winner Florence Kiplagat celebrates after crossing the finish...

    Erin Hooley / Chicago Tribune

    Women's elite winner Florence Kiplagat celebrates after crossing the finish line at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • The starting line of Bank of America Chicago Marathon on...

    Erin Hooley / Chicago Tribune

    The starting line of Bank of America Chicago Marathon on Oct. 11, 2015.

  • Stephanie Reinhart, center, and Mark Jockel stop at Mile 8...

    Nancy Stone / Chicago Tribune

    Stephanie Reinhart, center, and Mark Jockel stop at Mile 8 on Broadway in the Boystown neighborhood, where they met their family and friends and were married during the 2015 Bank of America Chicago Marathon on Oct. 11, 2015.

  • The first wave of contestants at the start of the...

    Erin Hooley / Chicago Tribune

    The first wave of contestants at the start of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Elite runners Sammy Ndungu, left, of Kenya and Girmay Birhanuline...

    Erin Hooley / Chicago Tribune

    Elite runners Sammy Ndungu, left, of Kenya and Girmay Birhanuline Gebru of Ethiopia race for third place at the finish line of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • A Godzilla look-alike creature puts the fear into runners at...

    Antonio Perez / Chicago Tribune

    A Godzilla look-alike creature puts the fear into runners at the annual Chicago Marathon on Oct. 11, 2015.

  • The first wave of runners at the Bank of America...

    Erin Hooley / Chicago Tribune

    The first wave of runners at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Tatyana McFadden, the women's wheelchair winner in the Bank of...

    Erin Hooley / Chicago Tribune

    Tatyana McFadden, the women's wheelchair winner in the Bank of America Chicago Marathon, crosses the finish line Oct. 11, 2015.

  • A runner pauses to catch his breath Oct. 11, 2015, during...

    Nancy Stone / Chicago Tribune

    A runner pauses to catch his breath Oct. 11, 2015, during the 2015 Bank of America Chicago Marathon.

  • Runners near the start of the Bank of America Chicago...

    Erin Hooley / Chicago Tribune

    Runners near the start of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Runner Hanna Block from Wilmette emerges from under the viaduct...

    Nancy Stone / Chicago Tribune

    Runner Hanna Block from Wilmette emerges from under the viaduct at 16th and Ashland in the Pilsen neighborhood Oct. 11, 2015, during the Chicago Marathon.

  • Runners make their way down Wentworth Avenue in the Chinatown...

    Nancy Stone / Chicago Tribune

    Runners make their way down Wentworth Avenue in the Chinatown neighborhood during the 2015 Bank of America Chicago Marathon on Oct. 11, 2015.

  • A woman stands with a Mexican flag at the finish...

    Erin Hooley / Chicago Tribune

    A woman stands with a Mexican flag at the finish line of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • A giant hand offers high-fives to runners at the annual Chicago Marathon on Oct....

    Antonio Perez / Chicago Tribune

    A giant hand offers high-fives to runners at the annual Chicago Marathon on Oct. 11, 2015.

  • Women's elite winner Florence Kiplagat crosses the finish line at...

    Erin Hooley / Chicago Tribune

    Women's elite winner Florence Kiplagat crosses the finish line at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Larger than life-size figures are built to encourage runners in Pilsen...

    Antonio Perez / Chicago Tribune

    Larger than life-size figures are built to encourage runners in Pilsen at the annual Chicago Marathon on Oct. 11, 2015.

  • Runners walk to the start line as the sun rises...

    Nancy Stone / Chicago Tribune

    Runners walk to the start line as the sun rises over the Chicago River and Lake Michigan. The 2015 Bank of America Chicago Marathon wound its way through the north and south sides of Chicago on Oct. 11, 2015.

  • A runner representing "Team Imerman Angels" near the start of...

    Erin Hooley / Chicago Tribune

    A runner representing "Team Imerman Angels" near the start of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • The wheelchair racers are the first to start the Chicago...

    Nancy Stone / Chicago Tribune

    The wheelchair racers are the first to start the Chicago Marathon on Oct. 11, 2015.

  • Runners make their way across a bridge at the annual...

    Antonio Perez / Chicago Tribune

    Runners make their way across a bridge at the annual Chicago Marathon on Oct. 11, 2015.

  • Runners at the Bank of America Chicago Marathon on Oct....

    Nancy Stone / Chicago Tribune

    Runners at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Thousands of runners take off from Monroe Street and head...

    Erin Hooley / Chicago Tribune

    Thousands of runners take off from Monroe Street and head up Columbus Drive for the start of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Men's elite winner Dickson Chumba crosses the finish line at...

    Erin Hooley / Chicago Tribune

    Men's elite winner Dickson Chumba crosses the finish line at the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Thousands of runners take off from Monroe Street and head...

    Erin Hooley / Chicago Tribune

    Thousands of runners take off from Monroe Street and head up Columbus Drive for the start of the Bank of America Chicago Marathon on  Oct. 11, 2015.

  • Wheelchair contestants make their way up Columbus Drive at the...

    Erin Hooley / Chicago Tribune

    Wheelchair contestants make their way up Columbus Drive at the start of the Bank of America Chicago Marathon on Oct. 11, 2015.

  • Runners make their way across a bridge at the annual...

    Antonio Perez / Chicago Tribune

    Runners make their way across a bridge at the annual Chicago Marathon on Oct. 11, 2015.

  • Kurt Fearnley, the men's wheelchair winner in the Bank of...

    Erin Hooley / Chicago Tribune

    Kurt Fearnley, the men's wheelchair winner in the Bank of America Chicago Marathon, crosses the finish line Oct. 11, 2015.

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In his 10 years as medical director of the Bank of America Chicago Marathon, George Chiampas has seen plenty. Even people running marathons in full mascot costumes.

And while he says his job requires him to be worried for a race, common sense on the part of runners would give him some peace of mind.

“If they haven’t prepared for that, then you shouldn’t be doing it,” said Chiampas, who also serves as a team physician for the Blackhawks. “You need to run the race the way you prepared. That would be my message. I don’t think I’ve seen people running along the lake in a chicken costume training for the marathon. So if you have that plan and it happens to be a warm day, that may not be the best day to do that, so that would be my message.”

Chiampas offered his insight and advice for anyone taking on the challenge Oct. 9—or any day, for that matter.

From a scientific standpoint, three things are happening to your body when you run for 26.2 miles.

1. “Their body takes on a significant mechanical load throughout their bones and their muscles. Pounding their feet across the pavement, all those forces through their knees, through their leg bones, etc.”

2. “There’s an energy depletion from both a food and carbohydrates and protein [standpoint], and obviously from dehydration.”

3. “There’s a buildup of heat and energy. So you’re building energy and then you’re losing energy as far as eating-wise.”

“I think what a runner is trying to do is balance energy lost, energy gained and trying to get through any of the pains and soreness from the mechanical forces.”

Understand that there are factors beyond your control.

“First and foremost, we want them to recognize the type of day that it is. You can plan almost everything leading up to your marathon except the race day. You can’t predict the temperatures, you can’t predict the conditions. You can do almost everything else, how you’re going to eat, how you’re going to hydrate. You can put all those things in place. If it’s a day that’s outside your norm and outside your comfort level, then you need to run that way.

Listen to your body.

“While they’re running, if they feel something’s different from their training runs—whether it be a pain that is unusual or persistent, if it’s any sort of chest pain or shortness of breath, if there’s any sensation of heat illness, nausea, vomiting—they should probably back off, slow their pace down and get checked by one of our medical professionals along the course.”

Life gets in the way, but you can still complete the marathon if you’re smart about it.

“If you’re someone who hasn’t put in the training, for various reasons, whether it be life changes or life responsibilities, you just had a baby, just got married or have a new job, we know these things happen. Understand the commitment that you put into your training and run that kind of race. Whether you have to walk more or stop a little bit, we obviously want everyone to complete the race, but complete it safely. So those runners need to take a little bit of a more cautious approach and a more realistic approach that is in line with their training.”

Pat yourself on the back …

“You need to celebrate your accomplishment. Everyone talks about getting nutrition in you and all that, but I think first and foremost you have to celebrate what you just accomplished. It’s not an easy task to put in all these months of training and to complete 26.2 miles. Find your loved ones, find that place that allows you to celebrate what you just accomplished, whatever that may be.”

… then work on recovering.

“And then obviously you’ve got to start taking care of your body again so you can move forward with the next event or the next phase of your life. Start replenishing some of those energy losses, starting with protein, all the muscle breakdown that you’ve just incurred. You want to start building those muscles back. You want to start replenishing your fluid intake both from an electrolyte as well as water content, and then you want to start thinking about ways you can physically recover, whether it be ice tubs, foam rollers, a massage the day after.

“Having a plan post-event is as criticial. You’ve been on a clock, on a schedule. Take the recovery week and put some of those things in there.”

@redeyesportschi | chsosa@redeyechicago.com