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Get More Out of Your Marathon

Posted on April 22nd, 2006

Your favorite Marathon is only days away and thousands of runners are waiting with anticipation for the start. There is no time for second-guessing about how you have trained and prepared for the race. Since there are no short cuts to success, you need to accept that you did the best training you could. However, just because your training has slowed/stopped, your preparations shouldn’t. If you’re a seasoned marathoner or if you’ve only been in training for weeks instead of months, please read on. The information provided here will help you stay focused through these last few days and ultimately help you cross the finish line.

One week before the race, your three-week taper is complete. Hopefully you have decreased mileage, taken some rest days, added protein to your diet early in the week and important carbohydrates in the final few days prior to race day to supply the long-term and short-term fuel your body needs to run approximately 49,000 steps.

Two days prior to the race, you should not run at all. If you must, take a light jog the day before to calm the nerves and loosen up but take Thursday and Friday off. On one of these days, drive your route to the course. Know in advance where you are going to park, how long it will take you to get there (including time for unexpected delays) and the streets that will be closed that day.

When visiting the registration pick up location, allow time to see everything, but don’t forget that your legs need rest. With this in mind, try to visit on either three days or two days prior to race day. Make the day before a day of rest. Rent movies, read a book or simply soak-up the “calm before the storm”. Any energy (glycogen) you burn on Saturday is energy that won’t be available on race day.

Two nights before the race is the most important to your sleep cycle. Typically, the night before the event, you will feel restless, making it very difficult to sleep soundly. Knowing this in advance should help remedy any concerns you may have while tossing and turning in bed Saturday night. Don’t fight the sleeplessness: open a book and read, listen to soothing music, or watch some boring television show. Ultimately, your body and mind will synchronize and you will get the rest you need.

Eating a high carbohydrate dinner the night before the race is both tradition and beneficial. It’s an opportunity to “top-off” the energy tanks. Most races start around 7:00 AM. Eat a full dinner (who doesn’t love pasta) at your usual time the night before. Between 6:00 and 7:00 p.m. is ideal.

On Saturday night, set everything out that you will need to make your race successful. This includes putting your number on the front of your racing jersey. Pack your marathon bag, which should include everything you need before, during and after the race. Set your alarm so that you have time for a short warm shower and a proper pre-race meal at least 90-minutes to two hours before the race. You already know what foods work well for you on long training days. I always like something light that provides energy early in the race but not so light that my stomach begins growling at the starting line. I recommend instant oatmeal or cream of wheat. Maybe some toast with a little jam. Tea is better than coffee and do not forget to drink at least an eight-ounce glass of water before your race start. Do not drink your energy drink until you are on the line. Your drink should begin to work around the 2-mile mark and you will not lose it in the restroom before the start.

Check the weather report and be ready for any condition. Most runners over-dress for the race and remember: cold at start-time does not necessarily mean it will stay cold throughout the race. Wear your throw away clothes but don’t pin your race number on your throw away shirt.

During the beginning portion of the race, run conservatively. For example, the L.A. Marathon course is more runner friendly the first 13.1 miles while the second half is slightly more challenging. In this case I recommend starting slow. You can increase speed and power during the last four miles. If you hit the wall, your overall time will be much slower. It’s better to make up time in the latter miles than to start fast and have rigor mortis set in at mile nineteen.

Run as close to the center of the road as possible. Running near the curb line, where the road is most slanted, can cause fatigue and blisters early in the race. Also, it’s vital that you not pass any water stops. Just take a mouth-full each stop. If you wait until you feel thirsty, it will be too late to maintain proper hydration.

Keep your stride very short, under the center of gravity and make running form adjustments on both hills and down grades. Take shorter strides, with a slight forward lean and slightly higher arm-swing on the uphill; slightly “opened” stride with a small forward lean and working with gravity on the downhill.

I hope these tips, in addition to your preparations for a great race, will help you achieve your personal best. Go The Distance!