Marathon Tips

The final week before the marathon should be a "Right Brain" week --get rest, drink water, try to relax, and start getting excited about what will be a great day in your life.

Before Leaving Home:

  • Taper the week before marathon, any running you do should be very easy
  • Write down your list of things to bring, use it as a check off list
  • Plan what you are going to wear (nothing new - old and comfortable is best)
    • Plan for cool & warm temperatures as well as rain. Yes, it does get cold in Florida so be prepared - 38 degrees at Disney '99
    • For cool weather, pack clothes that you can wear at the start and then "throw away" after the marathon starts. Discarded clothes are usually donated to local shelters so they don't go to waste. Also pack two large trash bags. One to use as a "poncho" by cutting holes for your head and arms and the other to sit on before the race starts. You will also want gloves (socks work great) and a hat. Plan on layering multiple thin layers instead of wearing one heavy, thick layer.
    • For warm, sunny weather, plan on a hat, sunglasses and your "normal" South Florida running clothes. You should also pack sunscreen
    • For rain, a hat with a brim is your best bet.
  • When you decide what shirt you will wear during the marathon, put your name on the front and Friends In Training on the back. People (both spectators and other runners) will cheer for YOU by name. This really helps late in the race!
  • Be sure to pack your water bottle, energy bars, energy gels, pre-run breakfast food, post-run recovery food, etc. Pack whatever has worked for you in the past. DON'T TRY ANYTHING NEW and don't rely on your favorite food being at the event site for you. Be self-sufficient.
  • Pack body glide and/or Vaseline to prevent chaffing
  • Pack clothes and other items for after the marathon. You will be able to check a bag with the race officials and pick it up after the marathon.
    • Sweat shirt, long sleeved shirt, sweat pants, anything warm and dry
    • Sandals or dry shoes and socks
    • Towel, blanket or other soft item to sit on (stadium seats work well and are easy to pack)
    • Post-run food (carbohydrate and protein), water, sports drink
    • Sunscreen
    • Phone number list and change for a pay phone
  • Pack a camera (disposables work great) to carry with you during the marathon
  • If you are flying to the event, pack marathon clothes & running shoes in separate bag and carry it on the airplane (you don't want to lose these items)
  • On the airplane, be sure to drink lots of water. The low humidity and altitude of the aircraft will cause you to dehydrate much faster than normal.
  • Be sure to bring your "race entry card". This should come to you in the mail prior to the event. You will need it to pickup your race number and "goodie bag"

The Day Before the Marathon:

  • Drink Water - lots of it. Also drink some sports drink to get electrolytes and carbohydrates.
  • Plan on spending some time at the expo to pick up your race number and visit the vendors (1.5 - 2 hours, bring your "race entry card")
    • Check at the expo for Pacing Teams at the marathon
    • Don't wear your marathon t-shirt until after the marathon (everyone will know you are a rookie, especially if you wear it in the marathon)
  • Do some walking, but not too much. Don't wear yourself out before you get to the starting line.
  • Eat a dinner that is high in carbohydrates (pasta, etc.) but not too late in the evening. About 6:00-6:30 PM is as late as you should be eating a meal. If you get hungry, eat a small snack later.
  • Check the weather forecast and make a final decision on what you will wear before, during, and after the marathon
  • Lie out your gear; remember that what has worked for you in past long runs will work for you on marathon day. DO NOT TRY ANYTHING NEW
  • Pin your race number to the front of your shirt the night before. Be careful where you locate the pins so they will not cause chaffing.
  • Be sure your ChampionChip is attached to your shoe the night before.
  • Pack your "finish line bag". Plan on checking your finish line bag with the race officials; don't leave it with a friend/relative. They may be hard to find after the marathon and you want to be sure to have access to your supplies.
  • Make plans with your running buddies for race day. Will you stay together during the race, even if someone is having a bad day? Will you stay together for the first 10 miles? Work it out BEFORE the race!
  • Make plans with friends/relatives on where to meet after the race. Most marathons have an area designated to reunite with friends/family. Make alternate plans just in case you can't find each other. Be sure you can get back to your hotel and into your room on your own if you have to. Have money for a cab and a hotel room key, just in case.
  • Don't worry if you don't sleep much the night before the race, no one does and it won't affect your performance.

Marathon Morning:

  • Eat something light for breakfast (half a bagel, banana, etc.) at least two hours before the race start
  • Try to go to the bathroom before going to the start line (preferably before leaving hotel). There will be bathroom facilities at the race start area (and long lines to use them)
  • Apply body glide and/or Vaseline to prevent chaffing (only if you've been using these products on long runs)
  • Apply sunscreen. Try not to apply sunscreen above your eyes (on your forehead) as it will run down into your eyes as you sweat
  • Wear your "throw away" clothes and bring (or wear) your trash bags.
  • Bring water bottle, GU, Power Bars, PowerGel, etc. There will be support on the course, but don't rely on it. Be self-sufficient.
  • Plan on arriving at the starting area at least 45 minutes before the race start. This will give you time in case of bad traffic and to do any last minute preparation before the race (like go to the bathroom)
  • Line up at the start with others running at your same pace. Faster runners go to the front, walkers to the back. The race is timed from the time YOU cross the start line until YOU cross the finish with the ChampionChip. Don't worry if it takes 5-10 minutes to get to the start line. (It took me 6 minutes to get to the start line after the gun went off at Chicago '99).

During the Marathon:

  • Don't get "caught up" in the start and go out too fast. Remember, go slow at the start and pick up the pace late in the race if you still feel good
  • Move to the sidelines for walking breaks - IMPORTANT race etiquette. If you just stop running suddenly, someone may run into you from behind. This is dangerous for you and the other runners.
  • When you throw away your "throw away" clothes", throw them under or behind an aid station table. Don't just drop them where another runner may trip over them and get injured. This also makes it easier on the volunteers that have to collect them.
  • Be very careful of discarded cups & fruit skins at water stations - very slippery
  • Stop at EVERY water station and fill up your water bottle (water and/or sports drink). NEVER leave a water station with less than a full water bottle.
  • Carry a disposable camera during the marathon. Take pictures along the way, have others take pictures of you. The few seconds of time it takes to take pictures are well worth it.
  • Talk with others along the way. Make some new friends.
  • Thank ALL of the race volunteers at the aid stations. They are giving up their day for YOU.
  • "High-five" as many kids on the course as possible. You may inspire a future marathoner!
  • Cross finish alone, raise arms in victory, SMILE for photo
  • Be careful not to cover your number while stopping your watch when crossing the finish line (you may not get a finish line picture)
  • After you finish and get into dry clothes, wait at the finish line for other team members to finish, cheer them on, take pictures & have fun!
  • Enjoy the marathon - time does not matter because EVERYONE IS A WINNER!
  • Expect nothing, be self-sufficient
  • Enjoy the experience!

After the Marathon:

  • Walk slowly for 30- 60 minutes; pool for an hour
  • Stay away from the hot tub and sauna! They feel great but the heat and steam are very bad for you (and dangerous) right after a marathon.
  • Bring some bath salts, bubble bath, lotions ... they feel great after 26.2 miles (warm water, not HOT)
  • Drink fluids (4-8 ounces/ hr.), low fat snacks, eat a great dinner - you deserve the best!!
  • Next day - walk slowly for 30- 60 minutes
  • Bring comfortable loose shoes for AFTER the marathon
  • Wear your medal and t-shirt on the plane and to work - it's time to show off
  • Please return for the following Saturday morning gathering (MAXIMUM of an EASY 6 miles) to show off your medal & T-Shirt, and to brag about your accomplishment (bring photos)

Remember:

You control your positive attitude

DRINK WATER / BE HAPPY / BE PROUD / RELAX

Remember why you chose to do this and plan to have a great time. You will finish feeling good both physically and mentally and have had a great time - it will change your life forever!!!

See you at the start and we will celebrate at the finish!!!!
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