Your Race-Day Guide for Your First Marathon

Set Out Your Gear

1 of 30

Pack your bag and lay out your clothes the night before so you don't have to think much on race morning. Follow this list:

Your watch
Shoes
Socks
Shorts
Top(s)
Race number pinned to the front of your top
A few extra safety pins
Water
Fuel of your choice
Food for the drive in and the drive home
Bandages, Vaseline and any other first-aid items you may need
Cash for registration if you are doing race-day registration (check for exact amount, including late fee)
$25 to $40 in cash for gas, food, parking, etc.
A few jokes or stories to provide laughs or entertainment before the start
A copy of the race-day checklist, below

Find:

Your Next Race

Fuel

2 of 30

Eat what you have eaten before your long runs. It is OK not to eat at all before most races unless you are diabetic, then go with the plan that you and your doctor (or nutritionist) have worked out.

10 Long-Distance Running Blunders

Find:

Your Next Race

Line Up

3 of 30

First-time racers should line up at the back. If you line up too far forward you could slow down faster runners. You want to do this first race slowly and have a good experience. Because you will be taking your walk breaks as you did during training, you will probably need to stay at the side of the road. If there is a sidewalk, you can use this for your walk breaks.

Find:

Your Next Race

Fuel

4 of 30

Some marathons have a dinner the night before the race. At the dinner, you can talk with runners at your table and enjoy the evening. Don't eat much, however. Many runners mistakenly assume that they must eat a lot the night before . This is actually counterproductive. It takes at least 36 hours for most of the food you eat to be processed and useable in a race. But eating too much, or eating the wrong foods for you, can be a real problem. A lot of food bouncing up and down in your gut when you race is stressful. Carbohydrate "loading" the night before can lead to carbohydrate "unloading" on the course itself. The evening before your long training run is a good time to practice your eating plan, then replicate the successful routine for the race.

Eating is optional after 6 p.m. If you are hungry, have a light snack you have tested before that has not caused problems. Less is better, but don't go to bed hungry. It's a good idea to have eight ounces of a good electrolyte beverage about two hours before you go to bed the night before your marathon.

Find:

Your Next Race

Hydration Rules

5 of 30

The day before the race, drink when you are thirsty. If you haven't had a drink of water or sports drink in a couple of hours, drink half a cup to a cup (four to eight ounces) each hour.

Alcohol consumption is generally not recommended the day or night before a race. The effects of this depressant carry over to the next morning. Some runners have no trouble having one glass of wine or beer, while others are better off with none. If you decide to have a drink, I suggest that you make it one portion.

4 Key Hydration Tips for Runners

Find:

Your Next Race

Finally: Sleep

6 of 30

You may sleep well , or you may not. Don't worry about it if you don't sleep at all. Many runners I work with don't sleep at all the night before and have the best race of their lives. Of course, don't try to go sleepless...but if it happens, it's not usually a problem.

Find:

Your Next Race

Hydration Plan

7 of 30

When you wake up on race morning, drink four to six ounces of water every half-hour. If you have used a sports drink about 30 minutes before your runs, prepare it. Use a cooler if you wish. In order to avoid the bathroom breaks, stop your fluid intake according to what has worked for you in other long runs (usually one or two hours before the start).

Find:

Your Next Race

Register or pick up your race number

8 of 30

If you already have all of your materials, you can bypass this step. If not, look at the signage in the registration area and get in the right line. Usually there is one for race-day registration, and one for those who registered online or in the mail and need to pick up their numbers. Pin your number on the front of the garment you plan to wear when you cross the finish line.

How to Poop Before a Race

Find:

Your Next Race

Cross the Finish Line

9 of 30

You'll be tired, but still feel great. Cross with a smile on your face and keep walking for at least half a mile after the race.

Find:

Your Next Race

After the Start

10 of 30

Remember that you can control how you feel during and afterward by conservative pacing and/or walks. Whatever energy you save in the first half will be available to you during the last five miles.

If it is warm, slow down. Don't let yourself be pulled out too fast. Talk with folks along the way, enjoy the course, smile often.

Find:

Your Next Race

Refuel

11 of 30

Drink about four to eight ounces of fluid within 30 minutes of the finish, have a snack that is 80 percent carbohydrate and 20 percent protein.

Find:

Your Next Race

Take Care of Your Legs

12 of 30

If you can soak your legs in cool water during the first two hours after the race, do so for 10 to 20 minutes. Walk for 20 to 30 minutes later in the day to help keep the blood moving.

7 Post-Race Recovery Tips

Find:

Your Next Race

The Next Day

13 of 30

Walk for 30 to 60 minutes, very easy. This can be done at one time, or in installments. Wait at least a week before you either schedule your next race or vow to never run another one again.

Find:

Your Next Race

Know the Course

15 of 30

If at all possible, get out on the race course for one of your final training runs. You'll learn how to get to the start, where to park (or which rapid-transit station to exit), and what the site is like. Run over the last half-mile of the course so your familiar with the end. Visualize yourself crossing the finish, then prepare to rest your body in the next few days.

10 Race-Day Preparation Tips

Find:

Your Next Race

Don't Run

16 of 30

You won't lose any conditioning if you take two days off from running leading up to the race. If the race has an expo or other festivities, walk around, but don't walk for more than two hours. Some races require you to pick up your race number at the expo the day before. Other races allow you to pick up your materials on race day. Check out the information materials or the event website for instructions.

11 Major Marathon Mistakes

Find:

Your Next Race

Fuel

17 of 30

Some marathons have a dinner the night before the race. At the dinner, you can talk with runners at your table and enjoy the evening. Don't eat much, however. Many runners mistakenly assume that they must eat a lot the night before . This is actually counterproductive. It takes at least 36 hours for most of the food you eat to be processed and useable in a race. But eating too much, or eating the wrong foods for you, can be a real problem. A lot of food bouncing up and down in your gut when you race is stressful. Carbohydrate "loading" the night before can lead to carbohydrate "unloading" on the course itself. The evening before your long training run is a good time to practice your eating plan, then replicate the successful routine for the race.

Eating is optional after 6 p.m. If you are hungry, have a light snack you have tested before that has not caused problems. Less is better, but don't go to bed hungry. It's a good idea to have eight ounces of a good electrolyte beverage about two hours before you go to bed the night before your marathon.

Find:

Your Next Race

Hydration Rules

18 of 30

The day before the race, drink when you are thirsty. If you haven't had a drink of water or sports drink in a couple of hours, drink half a cup to a cup (four to eight ounces) each hour.

Alcohol consumption is generally not recommended the day or night before a race. The effects of this depressant carry over to the next morning. Some runners have no trouble having one glass of wine or beer, while others are better off with none. If you decide to have a drink, I suggest that you make it one portion.

4 Key Hydration Tips for Runners

Find:

Your Next Race

Set Out Your Gear

19 of 30

Pack your bag and lay out your clothes the night before so you don't have to think much on race morning. Follow this list:

Your watch
Shoes
Socks
Shorts
Top(s)
Race number pinned to the front of your top
A few extra safety pins
Water
Fuel of your choice
Food for the drive in and the drive home
Bandages, Vaseline and any other first-aid items you may need
Cash for registration if you are doing race-day registration (check for exact amount, including late fee)
$25 to $40 in cash for gas, food, parking, etc.
A few jokes or stories to provide laughs or entertainment before the start
A copy of the race-day checklist, below

Find:

Your Next Race

Finally: Sleep

20 of 30

You may sleep well , or you may not. Don't worry about it if you don't sleep at all. Many runners I work with don't sleep at all the night before and have the best race of their lives. Of course, don't try to go sleepless...but if it happens, it's not usually a problem.

Find:

Your Next Race

Hydration Plan

21 of 30

When you wake up on race morning, drink four to six ounces of water every half-hour. If you have used a sports drink about 30 minutes before your runs, prepare it. Use a cooler if you wish. In order to avoid the bathroom breaks, stop your fluid intake according to what has worked for you in other long runs (usually one or two hours before the start).

Find:

Your Next Race

Fuel

22 of 30

Eat what you have eaten before your long runs. It is OK not to eat at all before most races unless you are diabetic, then go with the plan that you and your doctor (or nutritionist) have worked out.

10 Long-Distance Running Blunders

Find:

Your Next Race

Register or pick up your race number

23 of 30

If you already have all of your materials, you can bypass this step. If not, look at the signage in the registration area and get in the right line. Usually there is one for race-day registration, and one for those who registered online or in the mail and need to pick up their numbers. Pin your number on the front of the garment you plan to wear when you cross the finish line.

How to Poop Before a Race

Find:

Your Next Race

Line Up

24 of 30

First-time racers should line up at the back. If you line up too far forward you could slow down faster runners. You want to do this first race slowly and have a good experience. Because you will be taking your walk breaks as you did during training, you will probably need to stay at the side of the road. If there is a sidewalk, you can use this for your walk breaks.

Find:

Your Next Race

After the Start

25 of 30

Remember that you can control how you feel during and afterward by conservative pacing and/or walks. Whatever energy you save in the first half will be available to you during the last five miles.

If it is warm, slow down. Don't let yourself be pulled out too fast. Talk with folks along the way, enjoy the course, smile often.

Find:

Your Next Race

Cross the Finish Line

26 of 30

You'll be tired, but still feel great. Cross with a smile on your face and keep walking for at least half a mile after the race.

Find:

Your Next Race

Refuel

27 of 30

Drink about four to eight ounces of fluid within 30 minutes of the finish, have a snack that is 80 percent carbohydrate and 20 percent protein.

Find:

Your Next Race

Take Care of Your Legs

28 of 30

If you can soak your legs in cool water during the first two hours after the race, do so for 10 to 20 minutes. Walk for 20 to 30 minutes later in the day to help keep the blood moving.

7 Post-Race Recovery Tips

Find:

Your Next Race

The Next Day

29 of 30

Walk for 30 to 60 minutes, very easy. This can be done at one time, or in installments. Wait at least a week before you either schedule your next race or vow to never run another one again.

Find:

Your Next Race

30 of 30

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Your Race-Day Guide for Your First Marathon

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