During the long months of marathon training, it may feel like race day will never arrive. But arrive it does, and while you’ve prepared as much as you can, there are a few more steps to take before you hit the starting line.
A good race or a bad race – which one you have can be determined before you even set foot on the course. And you’ll only ever have one first marathon, so make it a good one. Below are nine tips to make sure you have the best race day experience.
1. Race as you trained
While it can be tempting, the day of your marathon is not the time to try anything new. This could include eating an unfamiliar food before your race, consuming a new type of energy gel or wearing new socks from a brand you don’t know very well. Choose clothing, foods, fuels and strategies that you’ve determined to work for you through your training.
2. Study the course
Familiarize yourself with the course map so you know at what mile marker you’ll encounter a difficult uphill, the distance between port-a-potties, and most importantly, the location of aid stations. Knowing what to expect can help you be less nervous and develop a strategy that will power you through to the finish line.
3. Have a nutrition and hydration plan
There are countless resources online for proper nutrition and hydration leading up to marathon day, but you know your body best. By now you’ve noticed what foods make your body feel good while you’ve been in consistent training. Shape your meals around those foods, add some extra calories to your diet and stay extra hydrated in the days leading up to your race. Keep in mind that your intake of carbohydrates is incredibly important during this time.
On marathon morning, eat a familiar breakfast that has plenty of carbohydrates, some protein, and very little fat and fiber. Then plan to eat smaller meals and snacks every 2-3 hours until your marathon start time. Decide beforehand whether you will carry water and snacks with you or rely on aid stations while on the course.
4. Prioritize sleep the week before and allow plenty of time in the morning
You’ll likely be nervous as race day draws near (don’t worry, it’s completely normal), but it’s important that you get several nights of quality sleep leading up to the marathon. You can put yourself at ease by solidifying your travel plan to the race start and visualizing how your race will go. The night before, lay out everything you’ll need for the next day, so you’re not scrambling to find it when it’s time to go. If your race offers gear bag drop off, you can pack things you’ll want after the race, like fresh socks, a clean set of clothes, comfy sandals and body wipes.
Allow plenty of time in the morning to wake up, eat a nutritious breakfast, arrive at the start location, drop off your gear, and find your wave or corral gate. Being crunched for time will only add stress to an already stressful day. Plus, with so many people converging on one spot, it can take longer than normal to get to the race location. Parking may be more difficult, or public transit can be more crowded – plan accordingly.
5. Choose shoes that are worn in, but not worn out
It’s not a good idea to wear brand new shoes the day of the marathon because they won’t have been broken in. Even if those shoes seemed perfect in the store, there’s no telling how they might feel 20 miles in.
Instead, wear shoes that you’ve tested on multiple training runs of varying lengths, so you know for sure they fit well and won’t result in blisters or injury no matter how far you run in them. So if you don’t want your shoes too worn, but you also don’t want them to be brand new, then what’s the sweet spot? According to running expert Hal Higdon, you’ll want to put new shoes through 2-3 weeks of training before marathon day (this should be your taper period), including at least one long run of eight or more miles.
6. Do dynamic stretches or other warm-up routine
You want your muscles warm and loose at the start, but not fatigued. Just a few dynamic stretches – like leg swings, walking lunges, side lunges, heel and toe walks, and high knees – can help prepare your body for the impact of running without tiring you out.
However, like we stated above, the moment before your marathon is not the time to try anything new. If you haven’t done any dynamic stretching prior to your training runs, you don’t want to start now in case you pull a muscle. Follow your usual warm-up routine, whatever that has looked like for you.
7. Dress in layers that can be shed later
With most marathons taking place in the spring or fall, early mornings tend to be chilly. Looking at the weather, you may be tempted to wear your warmest gear at the starting line, but resist the urge. Once you start running, your core temperature will rise, and the morning chill will break as the sun gets higher in the sky. You could end up uncomfortably hot, and then with heaps of clothing you’ve taken off and now have to carry through those last crucial miles.
You can wear warmup gear to the race, but be sure to lose the extra layers before you get to or once you’re in the starting gate. Facing a few minutes of chill is better than burning up for several miles. Make sure your warmup gear isn’t anything you can’t stand to lose, because once you discard it at the start you probably won’t get it back. But don’t worry, many race organizers partner with nonprofit organizations to collect these garments and donate them.
8. Don’t let starting line excitement take over
You’re in the starting gate with the rest of your wave, feeling a sense of electric anticipation fill the air. It’s natural to become swept up in it, but don’t get carried away. Sprinting out of the gate will have you cursing yourself once you hit those final miles.
Slow down and hit your groove – a steady tempo is key. If you struggle with pacing on your own, many organized marathons will have pacing groups you can join. Look for a fellow runner on the course holding up a sign displaying your desired finish time – that’s your pacing group. Staying near them will help you run your marathon in that time.
9. Enjoy the day
All your training has led to this, so have some fun. If you plan to run with headphones, take them out once or twice to really hear the roar of the spectators. Read the funny signs, chat with your fellow runners, wave to the crowd and thank the volunteers along the way.
Whatever your goal may be for your first marathon, take the day to celebrate your athleticism and the dedication it takes to run 26.2 miles – then give yourself a pat on the back, and be sure to savor that post-race meal.
Run your best race with TRIA in your corner
It takes a team to get to the marathon finish line. Running buddies, cheering squad, role models – they keep you going through those inevitable mental hurdles. Our expert orthopedists and physical therapists are here to be part of your team, helping you tackle any physical setbacks you might face so you know your body is ready to race when the time comes. Plus, our Running Program is designed to help runners recover from injuries and prevent any more in the future.