This weekend is the Rite-Aid Cleveland Marathon, so in advance of the race Dr. George Friedhoff, sports medicine physician at the Spine and Orthopedic Institute at St. Vincent Charity Medical Center and a marathoner himself, offers some important tips to stay healthy and improve performance.

Hydration is key and not just on race day. Adequate fluid replacement should start 24 hours prior to the start of the race and continue 24-48 hours after the race. In general, you should consume 120-180 ml of fluid every 15 minutes during the race. Do not skip the appropriately placed water stations on the course.

Avoid long runs the day before the race. You don’t want to show up to the starting line too sore to finish the race. A short run of no more than 3-5 miles at 75 percent of your average pace the day before the race is appropriate but not necessary. Trust your training and hard work. You are prepared!

Complex carbohydrate meal the night before the race is important. Refined carbs in sports drinks and energy gels are not as advantageous as whole foods prior to the race. A good spaghetti dinner is really the best choice. Avoid a heavy meal the morning of the race. A banana with peanut butter is a good option about 30-60 minutes before the start of the race.

Good luck, runners!