This is the fifth and final article in my series on preparing for the marathon. In the previous articles available here, we covered getting fit enough to train, choosing a training plan, dealing with injuries, and the taper. Now, let’s tackle the big day itself – the marathon!

Race Day Preparation: The Night Before

The night before the marathon is crucial for both physical and mental preparation.

• Gear Check: Lay out all your race gear: running shoes, socks, race kit, gels, electrolyte drinks, any necessary medications, and your watch or GPS device. Ensure everything is charged and ready to go.
• Travel Plan: If you’re traveling to the race venue, finalize your travel arrangements. Consider traffic and parking, and plan to arrive with ample time to spare.
• Hydration and Nutrition: Have a light, easily digestible meal the evening before. Avoid anything greasy or spicy. Stay hydrated by drinking plenty of water throughout the evening. If you are using sodium supplements make sure you know what timing works for you.
• Rest: Aim for 7-9 hours of quality sleep. However, don’t stress if you have trouble sleeping. It’s common to feel a little anxious the night before a big race.

Race Day: Execution is Key

• Early Start: Wake up early enough to allow for a relaxed breakfast and travel to the start line.
• Fuel Up: Enjoy a light and easily digestible breakfast, such as oatmeal with fruit, toast with banana, or a smoothie. Avoid anything heavy or greasy.
• Stay Hydrated: Continue to sip water or an electrolyte drink throughout the morning.
• Use the facilities: Even if you don’t think you need the loo, queue up for the toilets anyway. You will thank me later.
• Dealing with dodgy GPS: In a crowded start area your smart watch can struggle to find the GPS satellites (This happened to me at the London Marathon and was really frustrating). Get your watch into run mode at least 5 or even 10 minutes before your start time. Also, writing/printing your split times on a wristband in miles and kilometers is really helpful. You would be amazed how often your watch will show the wrong information and the last thing you want to do during a marathon is mental arithmetic.
• Pace Yourself: Stick to your pre-determined race plan. Resist the urge to go out too fast. A consistent, comfortable pace is key to a successful marathon.
• Listen to Your Body: Pay attention to your body’s signals. If you’re feeling tired or experiencing any discomfort, slow down or walk for a short period. Don’t panic; it’s normal to hit a wall during a marathon.
• Mental Fortitude: The marathon is as much a mental challenge as it is a physical one. Stay positive, focus on your breathing, and enjoy the experience. Remind yourself of your training and the progress you’ve made.

Dealing with Pain:

• The “Wall”: The “wall” is a common experience where you suddenly feel a significant drop in energy. This can happen around the 20-mile mark. To minimize the wall, maintain consistent fuelling and hydration throughout the race. If you do hit the wall, don’t panic. Slow down, walk for a short distance, consume some quick-acting carbohydrates (gels or chews), and refocus on your breathing.
• Serious Injuries: While unlikely, serious injuries can occur. If you experience severe pain, such as sharp, stabbing pain, or difficulty putting weight on an injured area, stop running immediately. Do not attempt to “run through” the pain, as this can worsen the injury. Seek assistance from medical personnel at the race if necessary.
• Muscle Cramps: If you experience muscle cramps, gently stretch the affected muscle and consume electrolyte drinks or sports gels containing sodium and potassium.
• Blisters: If you develop blisters, try to avoid putting pressure on them. Consider using blister plasters or tape to protect them.
• Stitches: If you experience side stitches, slow down, walk, and gently massage the affected area. Deep, diaphragmatic breathing can also help alleviate side stitches.

Post-Race Recovery:

• Cool Down: After finishing the race, walk around for 10-15 minutes to aid in recovery.
• Hydration and Nutrition: Consume fluids and easily digestible carbohydrates immediately after the race to replenish glycogen stores.
• Rest: Prioritize rest in the days following the marathon. Avoid strenuous activity and allow your body time to recover.
• Gentle Movement: Light activities like walking or swimming can help improve circulation and reduce muscle soreness.
• Massage (Later): While a massage can feel tempting immediately after the race, it’s generally recommended to wait 24-48 hours to allow for initial inflammation to subside.

Key Takeaways:

• Race day preparation is crucial for success.
• Stick to your race plan and pace yourself.
• Listen to your body and don’t panic if you encounter challenges.
• Prioritize rest and recovery after the race.

Remember: This is a general guideline. Individual needs may vary. Consult with a sports physician or a qualified coach for personalized advice.

By following these tips and focusing on a positive mindset, you can approach your marathon with confidence and enjoy the incredible experience of crossing the finish line.

Disclaimer: This article is for informational purposes only and should not be considered medical advice.