Marathon Eve: The Night Before
-Try to stay off your feet as much as possible through the early evening before you go to bed. You want to have "fresh" legs. If you’re going to do an easy run, do it early in the day.
-Try to stay off your feet as much as possible through the early evening before you go to bed. You want to have "fresh" legs. If you’re going to do an easy run, do it early in the day.
(It doesn’t hurt to do an easy jog of two miles or so, even before a marathon.)
-Drink throughout the day and into the evening. Drink until your urine is clear.
-Drink throughout the day and into the evening. Drink until your urine is clear.
If you’re urinating every hour, you’re well hydrated.
-Lay out your clothes. If you already have it, pin your number on your shirt. Put your socks in your running shoes. Lay everything out on the floor or an extra bed, starting from your head down so you won’t forget anything: hat or visor, sunglasses, singlet, gloves, shorts, tights, everything you'll be wearing.
-Gather together other race sundries: lubricants, gels, powder, whatever you’re going to need in the morning. Put it somewhere you’ll see it immediately. You don’t want to spend any valuable time race morning searching for a jar of Vaseline!
-Set aside some time to meditate and visualize the race. Take as long as you need. If you’ll be at home, let your family members or anyone else who shares your home know that you’re going to need some "quiet time." If you’re staying at a hotel away from home, don’t "hang out" with other runners in the lobby. Go to your room and rest. Leave the socializing for after the race.
-Set as many alarms as makes you feel comfortable even though you’ll probably wake up early. If you’re staying in a hotel, don’t rely solely on a wake-up call. Set your running watch and the radio alarm.
-Don’t worry if you can’t sleep well. You should have slept well in the two night’s prior. Pre-race jitters are common. The harder you try to fall asleep, the more you’ll stay awake.
-Lay out your clothes. If you already have it, pin your number on your shirt. Put your socks in your running shoes. Lay everything out on the floor or an extra bed, starting from your head down so you won’t forget anything: hat or visor, sunglasses, singlet, gloves, shorts, tights, everything you'll be wearing.
-Gather together other race sundries: lubricants, gels, powder, whatever you’re going to need in the morning. Put it somewhere you’ll see it immediately. You don’t want to spend any valuable time race morning searching for a jar of Vaseline!
-Set aside some time to meditate and visualize the race. Take as long as you need. If you’ll be at home, let your family members or anyone else who shares your home know that you’re going to need some "quiet time." If you’re staying at a hotel away from home, don’t "hang out" with other runners in the lobby. Go to your room and rest. Leave the socializing for after the race.
-Set as many alarms as makes you feel comfortable even though you’ll probably wake up early. If you’re staying in a hotel, don’t rely solely on a wake-up call. Set your running watch and the radio alarm.
-Don’t worry if you can’t sleep well. You should have slept well in the two night’s prior. Pre-race jitters are common. The harder you try to fall asleep, the more you’ll stay awake.
The Main Event!
After months of preparation, you’ve finally made it to the big day. Here are some tips to remember:
-Drink at least one quart of water in the last two hours before a marathon or half-marathon. You won’t need as much before a shorter race, but you still must be well-hydrated.
-Don’t bother with a warm-up run. Do a few easy strides and some easy, short stretched. If you’re too warm, you’ll start out too fast.
-Monitor how your body feels. Whether you’re running a 5K or a marathon, you need to be aware of what you body’s telling you. Respond accordingly.
-Unless it’s an extremely hot day, you shouldn’t need water in a 5K or 10K. Any distance over 10K, even if the day is cool, plan on taking water at every aid station.
-Be aware of your pace. 5K through 15K, you’ll probably want to run an even pace. In the marathon and half-marathon, you’ll need to be patient. For the first six to seven miles of the half, and the first ten miles of a marathon, you should maintain an effort level that feels like you’re out for a fast, long run. You shouldn’t be working or breathing hard.
-No matter what distance you’re racing – think positive thoughts!!
Critique, but don’t Criticize
No matter how your race turned out, you should do a post-race evaluation. It’s important whether you ran a PR or had a bad day. Ask yourself these questions:
-Was I fully prepared, mentally as well as physically?
-If I lost my focus, did I lose it long before race day or did it drift away during the race?
-Did I peak too soon? Was I over-trained going into the race?
-Was I excited, but not too nervous at the start?
-Did I start out too fast?
-Did I feel strong and in-control throughout the race? If not, when did I start to falter?
-Did I start having self-doubts about my performance at any time during the race?
-Once you’re answered those questions, follow them with these:
-What will I do the same or differently next race to prepare myself mentally and physically?
-Will I train exactly the same for the next race?
-Will I do more visualization and practice more affirmations?
-Will I practice more relaxation techniques?
-Will I run more mileage or less? More speed-work or less?
-Will I rest more? Will I do more cross-training on my non-running days?
-Will I eat differently? Will I drink more?
Write the answers to the questions down. You may come up with others. Use the answers to help you train for your next race. Tape them to a mirror or your refrigerator. Put them in your running log. Use them to help you get better. Don’t be too critical with yourself; your critique should be positive. You probably did many things right. Focus on those things and move forward.
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