(Editor's Note: Mark Klion, MD, is a surgeon specializing in sports medicine and a faculty member at Mount Sinai's Department of Orthopaedics. He treats hundreds and hundreds of runners and athletes every year and has personally competed around the world in countless marathons, triathlons and international Ironman competitions.)

The New York City Marathon is coming up on Sunday, Nov. 5 and I believe that after many years in the medical profession and as a competitor, having personally suffered almost every physical injury there is, I think I have a rather unusual perspective on how to compete in the New York Marathon in a safe and successful way.

Here are several tips (for marathon vets and first-timers alike) to get ready to run the 2006 NYC Marathon:

Follow a regimented running schedule during training with a gradual increase in mileage, no more than 10 percent per week. Keep a logbook and track your progress and always allow for adequate rest for body recovery.

Consider equipment carefully when training. Most running shoes have anywhere from 300-500 miles of good cushioning. Use a lighter shoe for shorter races and a cushioned shoe for the stresses on the feet during longer races. Wear synthetics as much as possible because they help wick away moisture from your body thus keeping you cooler. Layering is helpful because you can always shed something.

A healthy, consistent nutrition plan is very important. During the race there will be snacks and water along the way. Before the marathon, practice eating and drinking while running. It's best to eat a large meal two nights before the race and light meals the day before.

Mental preparation --- planning to run a marathon takes time, practice and commitment. Visualize yourself running the marathon during training. Use positive energy and thoughts to succeed.

Post-race logistics --- post-race nutrition should be considered. People should stay hydrated and eat light and bland food such as bagels and bananas.

Plan of next steps --- allow full recovery, which can be anywhere up to 3-4 weeks before returning to a normal exercise program.