Get Ready For Your Fall Marathon!
Marathon and half marathon season is almost here! Here are 26 tips to help you push through 26.2 miles.
BEFORE RACE DAY
1. Test your clothing before race day. Practice running in your shoes, socks, shorts, sports bra, singlet, and hat. You don’t want to show up on race morning with shoes that you bought at the race expo.
2. Practice using sports drinks and gels before race day. You don’t want to risk ruining your race because a new gel upset your stomach.
3. Stay off your feet the day before the race. Even if you want to see the sights because you’re on vacation, the day before the race should be for resting.
4. Stay hydrated. Drink plenty of fluids the day before the marathon, but don’t overdo it either.
5. Get extra sleep the week before the race. You might not be able to sleep the night before, especially if you have to get up very early. It’s better to guarantee that you will be well rested.
6. Drive the course sometime before the race, if possible, so you don’t face any surprises. Or check out the online profile. Look at where the aid stations are located and where the hills are going to be. Another handy bit of information is whether there will be porta-potties on the course.
7. Prepare for the race mentally by picturing yourself on the course, successfully running the miles.
8. Taper the week before the race. Any running, weight lifting or cross-training that you do the week before isn’t going to help you on race morning.
9. Eat healthy in the final days before the race and cut out high fat foods.
10. Trim your toenails.
11. Lay out your clothes, shoes, bib number, and anything else you need for the race the night before. You don’t want to show up on race morning without your chip.
12. Carefully plan your pre-race dinner. You don’t want to eat a large restaurant meal and end up with an upset stomach on race day.
RACE MORNING
13. Wear an extra t-shirt so that you stay warm while waiting for the start. You can discard it once the race starts.
14. Apply anti-chafing lubricant to your arms and legs where your clothes might cause problems.
15. Trust your training. Try to stay calm and focused.
16. Bring dry clothes and a different pair of shoes that you can change into after the race.
17. Get an early start. Allow extra time for traffic and long porta-potty lines on race morning.
18. Double-knot your shoelaces.
19. Consider eating a light breakfast. Avoid fiber. If you usually start your day with coffee, you might need to drink a cup-o-joe before the start.
20. Line up at the start. Elite runners line up first. Walkers line up in the back.
21. Write your name on your shirt or arm if you want people to yell out your name during the race.
DURING THE RACE
22. Stick to your plan. Be careful that with the excitement and the crowds that you don’t go out too fast. Aim to run the first mile 20 seconds slower than your planned race pace.
23. Drink at the water stops and take energy gels as you planned during training.
24. Run on the flattest part of the road. And remember, the course is measured at the shortest possible route available to runners, so don’t swing wide on curves or you could end up running extra.
25. Smile as you cross the finish line. You did it! Plus, there could be a race photographer waiting to capture your moment of success.
26. After the race, you can speed recovery by walking a mile or two sometime during the day. It will help reduce the lactic acid in your legs.
Derek Griffiths