There were so many times before, during and after the marathon that random tips came to mind. This is the beginning of a list that I hope to keep growing. Keep coming back. Feel free to contribute.

 

Pre-Race Training

Seek out others who have run the race before you.

1. Pick your race out early. You’ll need a minimum of 18 weeks to prepare. Consider front loading your training schedule with additional mileage to ensure a strong base.

2. Learn the topography and area peculiarities and train for those special gotchas, e.g., altitude, hills. Prepare your body as best you can by training for the terrain.

3. Do core/strength work up to 3 weeks before the race. Don’t slack off and don’t miss a session.

3. Heart rate training to build speed and strength really does work.

4. Consider a 2 week taper to keep your legs fresh.

 

Race Preparation

Whatever others have told you about getting ready for a marathon, believe them.

1. Get plenty of sleep beginning at least 2 days before the marathon.

2. Make sure you have a minimum of: salt, nutritional gel, healthy sugar (I use Shot Blocks), water and electrolyte replacement (Gatorade’s G2 for me) to bring with you on the race.

3. Find out what the race will supply and acclimate to that food unless you do #2.

4. Wear comfortable clothes and make sure that the cloth will not irritate your skin. Discover what works best during your long runs leading up to the race.

5. Keep your nipples and other delicate body parts protected. (I use lots of Body Glide)

6. Establish easy-to-remember refueling points (i.e., what will you consume when).

7. Review the race course and set up meeting spots for your support team.

8. If traveling to the race, try not to travel right after the race.

 

During the Race

1. Have fun.

2. Try to run with others who are first-timers or who will support you.

3. Stick to your race execution plan. Do not head out faster than plan because you will pay for it 10x over during the latter miles of the race.

4. Keep track of your body. When you feel a cramp, stop and drink the electrolyte fluid.

5. When you need to, walk in the sun and run in the shade to keep your core temperature as low as possible. (Thank you Henry)

6. Talk to the people around you and help them as required.

7. Evaluate race conditions. If the water stations run out of water, or it’s a very windy day (water loss), or whatever, adjust your race execution plan to fit the circumstance.

 

After the Race

1. Take an ice (or very cold) bath after the race. Your ability to walk over the next few days depends upon how quickly you do that.

2. Expect soreness and deal with it.

3. Do not sign up for another race until you have healed completely.

4. Do not run until a week has passed. Walking is okay. Swimming is okay. No impact and no leg muscle stress.

5. Expect to have the mental blues after your marathon. The feeling is one where you don’t have the desire to go far or fast or even slow. The most perplexing thing is when you don’t feel like running even when you are physically healed.

6. Get a massage soon after the race. Your body will thank you.

7. If you like yoga, do that too. It’s a way to self-massage.

8. Drink a protein drink or chocolate milk immediately after the race. Both contain the building blocks your body needs for recovery.

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