Marathon Day Tips
Following are some marathon day tips to a fun and successful finish. We will add to this section regularly, so please check back again soon!!
Start slow: Remember, conserving energy is critical in distance running, especially when it comes to running a marathon. If there is lots of traffic at the starting line (very likely if there are thousands of runners), just be patient and do not try to speed up and slow down to pass or weave between other runners. Save that energy for later.
Maintain a steady pace: Enjoy the race day atmosphere and excitement, but remember to maintain your pace so you do not run out of steam too early.
Enjoy refreshments: Before the race, know how far apart aid-stations will be located and plan how often you will need to consume fluids or snacks. You should consume 6-8 oz. of water or sports drink every 15-20 minutes to stay hydrated.
Carry energy gel: Consuming energy gel is a great way to replenish carbs (glycogen) during the run. They are light-weight, small, and easy to consume. Get one down just before reaching an aid-station so you can wash it down with fluid.
Eat safe: Do not consume anything before or during the race that you have not consumed during training. Introducing a new type of food to your body may lead to an upset stomach and require unwanted stops at the portable restrooms during the marathon.
Dry clothes: Have a change of clothes waiting for you after the finish so you can stay warm.
Enjoy a post-race snack: Shortly after the finish, snack on a banana, bagel, energy bar or other item to replenish nutrients. Wash it down with water or sports drink.
Conserve energy: If you feel really strong during the run (you probably will), resist the urge to run faster than your pace early on. Conserve that energy to finish strong the last few miles. If you push too soon, you just might crash and be in for a grueling experience late in the race. Remember your goal.
Don’t forget to stretch: Be sure to stretch good after the finish. You will likely feel invincible after you cross the finish line, but treat your body to some good post-race stretching and it will reward you with less soreness in the next few days.
Plan ahead: Lay out your running gear the night before race day. You do not want to find yourself scrambling to find your chip timer or bib pins in the morning. Even worse, you don’t want to be at the starting line and realize you forgot your timer, energy gel, or anything else you may need.
Fan support: Hearing positive words from supporters will provide a lift for you throughout the race. Consider printing your name on your short and you will get an even greater lift when total strangers will cheer you on.
Support others: If you find yourself passing other runners late in the run, encourage them by simply saying “keep it up, you’re looking good” or “great job, you’re almost there” or anything positive and encouraging. It just might be the lift they need.
Start slow: Remember, conserving energy is critical in distance running, especially when it comes to running a marathon. If there is lots of traffic at the starting line (very likely if there are thousands of runners), just be patient and do not try to speed up and slow down to pass or weave between other runners. Save that energy for later.
Maintain a steady pace: Enjoy the race day atmosphere and excitement, but remember to maintain your pace so you do not run out of steam too early.
Enjoy refreshments: Before the race, know how far apart aid-stations will be located and plan how often you will need to consume fluids or snacks. You should consume 6-8 oz. of water or sports drink every 15-20 minutes to stay hydrated.
Carry energy gel: Consuming energy gel is a great way to replenish carbs (glycogen) during the run. They are light-weight, small, and easy to consume. Get one down just before reaching an aid-station so you can wash it down with fluid.
Eat safe: Do not consume anything before or during the race that you have not consumed during training. Introducing a new type of food to your body may lead to an upset stomach and require unwanted stops at the portable restrooms during the marathon.
Dry clothes: Have a change of clothes waiting for you after the finish so you can stay warm.
Enjoy a post-race snack: Shortly after the finish, snack on a banana, bagel, energy bar or other item to replenish nutrients. Wash it down with water or sports drink.
Conserve energy: If you feel really strong during the run (you probably will), resist the urge to run faster than your pace early on. Conserve that energy to finish strong the last few miles. If you push too soon, you just might crash and be in for a grueling experience late in the race. Remember your goal.
Don’t forget to stretch: Be sure to stretch good after the finish. You will likely feel invincible after you cross the finish line, but treat your body to some good post-race stretching and it will reward you with less soreness in the next few days.
Plan ahead: Lay out your running gear the night before race day. You do not want to find yourself scrambling to find your chip timer or bib pins in the morning. Even worse, you don’t want to be at the starting line and realize you forgot your timer, energy gel, or anything else you may need.
Fan support: Hearing positive words from supporters will provide a lift for you throughout the race. Consider printing your name on your short and you will get an even greater lift when total strangers will cheer you on.
Support others: If you find yourself passing other runners late in the run, encourage them by simply saying “keep it up, you’re looking good” or “great job, you’re almost there” or anything positive and encouraging. It just might be the lift they need.
How to transform your running form with one single exercise (taken from askcoachjenny.com)
It’s easy to think that only complicated strength training exercise plans will improve performance and strength, however this little one-legged wonder (the Single Leg Stance) can make real change in a matter of days.
The single leg balance activates and strengthens your stabilizing muscles from your feet and ankles all the way up to your hips and improves your balance too! If you sit all day like most of us do, that deactivates your gluteal muscles which stabilize as you run stride for stride. When these muscles atrophy (decrease strength and stability) they no longer engage and support your leg and hip as your foot lands on the ground. It has a ripple effect in translating to wasted energy as your hips move side to side and increases the friction in your ITB (Iliotibial Band).
A simple exercise like this can be done anywhere, in any shoes (okay maybe not the pumps girls) and effectively strengthens those hip stabilizers so they engage and support your hip and translate to efficient forward (versus lateral) motion and no ITB friction!
While you’re at it, next time you’re out for a run scan runners to see if they’re hips are moving side to side or not at all. Seeing the difference between stabilized and weak hips can help visualize what is going on in your own body.
Try it for yourself (now if you’d like):
The single leg balance activates and strengthens your stabilizing muscles from your feet and ankles all the way up to your hips and improves your balance too! If you sit all day like most of us do, that deactivates your gluteal muscles which stabilize as you run stride for stride. When these muscles atrophy (decrease strength and stability) they no longer engage and support your leg and hip as your foot lands on the ground. It has a ripple effect in translating to wasted energy as your hips move side to side and increases the friction in your ITB (Iliotibial Band).
A simple exercise like this can be done anywhere, in any shoes (okay maybe not the pumps girls) and effectively strengthens those hip stabilizers so they engage and support your hip and translate to efficient forward (versus lateral) motion and no ITB friction!
While you’re at it, next time you’re out for a run scan runners to see if they’re hips are moving side to side or not at all. Seeing the difference between stabilized and weak hips can help visualize what is going on in your own body.
Try it for yourself (now if you’d like):
- Stand up with your feet hip width apart.
- Keep your arms out to your sides for balance.
- Lift your left leg a few inches off the floor and hold for 30-60 seconds.
- Engage your hip muscles to create a long, neutral line up your body. If this is confusing – try letting your hip relax out to the side and then tighten and contract it to align it under your shoulders – this is also another great exercise.
- Repeat 2-4 times on each side. You will feel all the muscles in your foot, ankle and hip fatiguing in seconds!
- When this is easy progress to wearing no shoes.
- When that gets easy stand barefoot on a towel, pillow or pad to further challenge the muscles and balance. If you get to SuperStar status, close your eyes (very hard).
Tips for Beginners - from the Irish Examiner Jan 2018