Whether you’re running to finish first or just to see if you can do it, doing a marathon requires some training and preparation. To ensure a safe and injury-free experience, we have compiled five essential tips for marathon participants to follow during race week and on race day.
1. Fuel with Carbs
Be sure to eat plenty of carbohydrates in the days leading into the race. A common approach to healthy ‘carb loading’ is to eat 10% more carbs per meal for all meals leading into the race, starting three days prior to. These should all be carbs you are used to eating.
2. Eat a Balanced Pre-Race Meal
Getting up extra early to allow time for a full breakfast (with the additional 10% carbs mentioned above) can help provide the energy storage needed for later in the race. Do allow for an extra 30 minutes to digest as often times things might not work as ‘smoothly’ given the race day excitement.
3. Warm-Up Properly
Before the race, engage in a dynamic warm-up to prepare your muscles and joints. If you are having to stand around for 10 or 20 minutes in your corral (or longer), save your energy and stay relaxed. Wear an extra ‘throw away’ layer to stay warm and then only start doing light dynamic stretches 2-3 minutes before you start.
4. Be Comfortable with the Crowd
For big races the first couple miles may be a bit of logjam. Try not to use too much energy trying to circle around folks in front of you. The slower pace at the start will only help save energy for the second half of the race.
5. Listen to Your Body
Pay attention to any signs of discomfort or tension in the days leading into the race. There is no harm to hitting the foamroll and doing a bit of extra stretching to address any minor soft-tissue sensations, particularly if they are asymmetrical.
By following these tips, runners can enhance their performance and enjoy a safe marathon experience.
Joseph McConkey, MS, is a running coach and exercise physiologist, specializing in injury-prevention. He has coached at the club, college, and pro levels and has been the director of the Boston Running Center’s Gait Analysis Lab for more than a decade. Joseph holds the highest accreditation by the USA Track and Field Association and the IAAF, as well as a Masters in Exercises Science with a focus on Injury Prevention and Sports Performance. He is the author of Pliability for Runners.
