Top 10 Tips for Running a Marathon
#10 - Drive the course before the race to give you a sense of contours of the course so that hills won’t surprise you during the race. If you can’t drive the course, try to get a copy of the course profile (many race directors have this).
#9 - On the day of the race, wake up at least three hours before the start of the race. This has two purposes: if you can eat something, it will give you enough time to have it mostly digested before the gun goes off. Second, it will help keep you from feeling sluggish on the starting line.
#8 - Don’t take Aspirin, Ibuprophen, or Aleve. One of the main injuries during marathons is kidney failure, which is often due to one of these three substances in the body combined with a strenuous effort that takes place over several hours.
#7 – Try to find either a 10 miler or half-marathon 4-8 weeks before your marathon and run that race 100%. If you add 3-5 minutes to your ½ marathon time and double it, assuming that you’ve trained properly, you should get a good sense of what your goal time for the marathon should be (assuming that the courses and weather are similar).
#6 – During the first mile of the race, don’t waste a lot of energy darting through the masses if you’ve been placed with people who are running slower than you. Use the first 3-5 miles to get up to the people you plan on running with.
#5 – Make sure that you wear the sneakers, socks, and clothes that you’ll be racing in before the race itself. If they aggravate you in any way, you can expect that problem to be magnified during the race, and should take steps to alleviate the discomfort.
#4 – Hydration should not begin the morning of the race. Instead, you should make a conscious effort to drink lots of water at least 48 hours before the start of your marathon. It takes the body that long to fully fill its H2O stores.
#3 – Wear a watch during the race. You won’t always be able to hear your splits early on in the race, or some races won’t have volunteers at every mile marker. Either way, you need to make sure that you are on your target pace at every mile, and speed up or slow down accordingly through the first half of the race.
#2 – Drink water during the race before you get thirsty, preferably no later than mile 10. By the time you start feeling thirsty, your body is already starting to get into trouble.
#1 – Assess the weather the day of the race and adjust your goals accordingly. High or low temperatures, excessive humidity, and wind can all take their toll on your body during the course of 26.2 miles.
Have Fun and Best of Luck from your friends at Myicoach.com!