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What to Do During a Marathon

What to Do Before a Marathon

To give yourself the best chance to perform at your highest level on the day of the marathon, be very careful to heed the various guidelines below.

Sleeping

Try to get eight good hours of sleep on the two nights before the marathon. That said, you’ll probably feel anxious the night before the marathon. If you find yourself tossing and turning, don’t worry about it too much. For one thing, worrying will only make it harder to you to sleep. For another, one sleepless night won’t undo your months of hard work.

Eating

Your diet during the days and hours leading up to the marathon can make a big difference in your performance and your energy level.

The week before: Eat a diet even higher in carbs than the one you’ve been following during your training regimen. This doesn’t mean all pasta all the time, however. In addition to a few pasta meals, be sure to eat plenty of fruits, vegetables, and whole grains.
The night before: Load up on carbs. Many marathons throw a “pasta party” for runners. Don’t overdo it, though—eat only as much as you normally would.
The morning of: Eat a meal that you’d typically have before taking a long run, such as waffles, toast, or a bagel. Be sure to allow yourself enough time to digest your food. You’re likely to be at the starting area for a while before the race begins, and many runners like to bring a small snack to eat before the race. Use your long runs during training to experiment with the type and amount of foods that settle well and give you enough energy. Never run a marathon on an empty stomach.

Drinking

Make sure you’re well hydrated before the race begins. It’s also a good idea to look for a bathroom that’s close to the start of the race but far enough away to ensure that it will be unoccupied when you need it. Otherwise you’ll be waiting in line at a porta-potty.

Weather

Extreme heat, cold, or headwinds can slow you down, whereas a wind at your back can speed you up. Depending on the weather, you may need to adjust your goals slightly.

Clothing

Race day is not the time to try out new clothing or sneakers. Everything you wear during the marathon should be something you’ve already auditioned during a long run or race and know to be comfortable. Even with comfortable clothes, over the course of 26.2 miles, skin can chafe from repeated contact with the fabric. Some male runners put tape over their nipples to protect against rubbing, while others rub petroleum jelly on the spots where frictionwill occur.

In addition to your running clothes, make sure you bring pre- and post-race clothing and a plastic bag. Most races have a service that will take your bag, packed with your clothing, from the beginning to the end of the race for you.

Race Day Logistics

Make sure to review the necessary pre-race logistics. The best way to do this is to attend the pre-race expo, where you’ll get information abut locations for parking, bag check-in, water stations, and post-race meeting areas.

Acknowledgments & Disclaimer