10 tips to prepare for marathon day
Just two days to go until the Marathon. The excitement and anxiety are fighting one another for dominance in the pit of my stomach as they have been for the last week.
I've fought off a migraine, sore throat and a severe case of Maranoia. The taper is nearly over at last and race day is almost here. So what now?
It's time to prepare. Everyone has their own plans and routines during the build up to a marathon but here for anyone who is interested are my top 10 tips for getting ready to run 26.2 miles.
1 - Carb load.
Try to eat as much carbohydrate rich food as possible in the days leading up to the marathon. This will ensure that energy stores in your muscles are full up (see 5).
I tend to eat lots of pasta up to and including lunchtime on the day before. I'll then have a lighter evening meal on the eve of the race.
Make a list of everything you will need and check everything off. Then do it again to make sure you haven't forgotten anything.
Two essentials for any marathon runner are the pins to attach your number and the lubrication to stop any chafing. Apply Vaseline liberally to your nipples and the inside of your legs where your shorts rub.
Other important items to take include spare laces, a dustbin bag or old top for warmth which you can then discard, sun cream and phone/watch charger (see 4).
Make sure you know how to get to the start, when you need to be there and how long it will take.
If you have time make the trip in advance. This also allows you to check timings and familiarise yourself with the route which helps combats nerves. If possible purchase any travel tickets you need in advance.
4 - Know the route
Most races provide a route map of the course. Go over it and remember the key details. Check for drinks stations, gel stations, inclines, landmarks, and bands that line the route.
Imagine yourself running the course and how good you will feel at each stage. Set yourself markers that you can remember on the day and tick off in your head while running. Prepare and plan in your race day lies at the same time!
5 - Hydrate
This is just as important in the lead up to the race as it is once you have started. As with carbo loading you want to start with all your tanks full and that includes water.
Think of your body like a car. If you are going on a long journey you need to top up the fuel, water and oil (remember the vaseline!) check the tyres (shoes) and check your route beforehand.
6 - Don't expect to sleep
The night before a marathon it can be hard to sleep. Fears of not waking up in time, worries about getting to the start and excitement about the big day combine with calculations of race pace and dreams of crossing the line.
It can be made worse by the fact that you feel pressure to get a good night's sleep. If you accept that you will be awake half the night you can at least spend it in a more relaxed state of mind. Remember that even though you are awake your body is still resting. And yes you did set the alarm!
7 - Eat your normal breakfast
If your body is used to cereal and toast have cereal and toast. If you normally have a fry up have a fry up. Don't feel you have to eat more than normal or try anything different.
I usually have Weetabix and a banana before Parkrun, I'll do the same before a Marathon. One year I tried eating porridge and toast and just felt bloated. In the same way that you wouldn't run in a new pair of trainers (sneaky top tip 11) don't run with a new breakfast inside you.
8 - Relax
The day before do as little as possible. It's always tempting to see the sights or go for a run. Resist.
Obviously if you are with family or friends they may want to do some sightseeing but try to persuade them to take an open top bus or use the tube.
Sit as much as possible but a brisk stroll to stretch the muscles wouldn't go amiss just ensure it isn't four hours wandering around the shops!
9 - Wee late
Try to leave your last wee until the very last moment. Unless you are in the front pen it will take a while for you to get moving anyway and your time won't start until you cross the line.
If you are running in London it can take up to 15 minutes to get to the official start so there is no hurry. Use a portaloo where available but to be honest all inhibitions go out the window on the day and you can pretty much go anywhere and that goes for women as well as men.
10 - Warm up
With over 26 miles to run you won't want to add any more miles but it is important to get your muscles warmed up. The walk from the train/bus/tube will help, throw in a few stretches that you are used to and you'll be all set. Again don't try anything you aren't accustomed to and risk injury.
So that's it. Now it's just a case of doing what you have been doing for the last four months - putting one foot in front of the other. Good luck and enjoy it!
