Marathon Advice for Seasoned and New Runners!

The Marine Corp Marathon is 4 days and 18 hours away, but who is counting? Plenty of you are returning marathoners, but there are first time runners signed up and gearing up for their first marathon. We, at Lucky Foot, want to make sure you are preparing adequately in the days leading up to the race. Take a look at our marathon week tips.

First: Don’t do anything new. This is probably the single most important tip we can give you. Race day is not for new shoes, new eating habits, new drinks, new clothing, new sleep patterns or training habits. DON’T CHANGE ANYTHING. And for the love of all runners everywhere {and your body} DO NOT run in new shoes.

Okay, our session is complete.  While we have other tips, if we stopped here it would be enough advice to save your body during the marathon. It is incredibly important that you don’t start changing things now. Consistency is the key to long-term success.

Second, Don’t Overdress. It looks like the weather is going to be cool this Sunday for the run, yet it is still easy to overestimate the amount of clothing you should wear. As a rule, it is going to feel at least 10 degrees warmer once you start running. If you wear a bunch of extra clothing not only will you be carrying extra weight, you will also begin to sweat more than you want, which may lead to dehydration.

Third, Drink Early and Drink Late. Most marathoners know that maintaining a healthy level of hydration in the days before and during the actual race is important. In the order to maintain a healthy level of fluid in your system, you should consider drinking a moderate amount of liquid in the hours leading up to the race. You don’t want to do overdo it, but you should remember that running hard slows absorption of fluids from your stomach, so every ounce of fluid you can get in prior to the race will help maintain blood flow to your heart and muscles. {Greg Crowther, Ph.D, Race Day: How to prepare for a marathon.}

Fourth: Pin your Race Number to your Shorts. This may seem like a foolish tip, but pinning your number to your shorts will allow you to fidget with your shirt and other upper body apparel. For example, if the temperatures rise or you feel you are getting overheated you will be able to successfully {and easily} remove clothing without problems.

Fifth: Keep your Warm-up Short. We are not suggesting you go for a pre-marathon run, but it is important that you do warm up. This will allow your blood to start pumping through your body and it will give your muscles an opportunity to loosen up a bit. Do a combination job/walk prior to the marathon to ensure your body is able to adjust to the weather and your muscles are prepared for the 26.2 miles ahead.

Sixth: Listen to your body. If your body is feeling fatigued or sore, allow yourself to rest and recover. You certainly do not want to go into the marathon already sore and unmotivated. It will only get worse during the run if you don’t pay attention now.

Seventh: RELAX during the race. Do not begin to panic if you begin to feel sluggish in these critical days leading up to the marathon. If you have begun to cut your mileage back {which you should consider doing} it is a normal reaction by your body is feel a bit sluggish. Trust all of the hard work you have put in to train for this big day.

We look forward to seeing you all this weekend. If you did not know, Jeff will be speaking at the event this weekend. His speech is geared to first time runners! If you have any questions in the meantime please leave a comment on the website or Facebook. Jeff will answer any questions you have!!
We cannot wait to see you!

~ The Lucky Foot Team

 

Research Cited:

Race Day: How to prepare for a marathon, Amby Burfoot.

10 Marathon Training Tips, Boston Athletic Association

Be Sociable, Share!

Leave a Comment

Awesome! You've decided to leave a comment. Please keep in mind that comments are moderated.