Marathon Day
What should I eat on marathon day?
First of all, during your long training days you should have been experimenting what works best for you. Don't make that decision on race day morning. Your liver will have some intake that will cause you some stomach upset and a problem running to the rest room on course. So, you want to have your body condition and know what works best for them. So, you want to experiment? Use a very light meal in the morning. You should have something. Most runners have some oatmeal, wheat toast, tea, coffee, and they will have half a banana for a little potassium. But not a lot because your evening meal will take care of the race. But you need something for a few miles on. You don't want your stomach to be empty.
How do I warm up for the marathon?
Should I stretch before starting the marathon?
Stretching is important. The stretch that's most important is after you've completed your race. When you stretch before your race, your body's cold, your muscles are tight, your tendons and ligaments are tight, so you're not going to get a lot out of it. At the pace you're going to run, it does not make stretching that important before a marathon.
Where should I line up when starting the marathon?
It really depends on what pace you're going to run. Most marathons have what they call pace corals. If you are going to run a sub seven minute pace ,which pushes you under three hours, you are going to be up front in the first couple of corals. Obviously if you are going to run a nine minute pace, you may be back around coral number four or five. So usually the corals are set by what your mile pace is going to be, so if you're going to be a ten minute mile you are probably going to be in corral number ten.
What is a 'race plan' and is it necessary to complete the race?
How often should I drink water or eat while running the marathon?
I don't think that you should pass any water stop without taking one swallow of water. You don't need to drink the whole cup. As long as you start prop rehydrated, just grabbing a cup along the way, drink what you can out of it. It should be sufficient. But, don't wait until you feel thirsty, it is too late. The alarm has gone off. So, be proactive, take a swallow of water at each water station, and it should be sufficient to get you through the race. And, don't be afraid to take electrolytes during a race. Water stations are established at a marathon at the discretion of a race itself. Most of the important marathons around the Country and the World have a water stop every mile. If they don't, it is usually every other mile.
What should I think about while I'm running the marathon?
I'll tell you what not to think about. Don't think about, I've got to go 26 miles. Take 1 mile at a time. Think about something that's pleasant, much like Lamaze in birth. You focus on something away from the difficulty and the pain that you might have running, and the further in the course, the more you want to think about relaxation and things that are more pleasant. Things such as the surroundings, friends around you, and try to keep away from, "Gee, I've got 8 miles to go, 7 miles to go, 6 to go". That would be your enemy in thought. You want to take it 1 mile at a time and keep a fresh thought in your mind.
What is 'hitting the wall'?
Hitting the wall is something that every marathoner is going to experience one time or the other. Even the best runners today that run 2.08 have a wall, but you can't tell because they are so proficient and they are so good, genetically speaking, at their racing ability. Hitting the wall is simply that your mind and your body has reached the point and it does not want to go any further, and most marathoners feel that. That is why we train at the 20 mile distance a number of times prior to running a marathon, because you reacclimatise your brain to go through that shot and know they can work through it. Hitting the wall is usually when an athlete that has trained properly is going out way too fast or an athlete that has not trained properly and does not have the conditioning to go that distance.
How do I avoid hitting the wall?
To avoid hitting the wall, put in an intelligent, hard working training program, and show you are prepared to go that distance. The other thing is to know your pace, not to go out too fast. The other is to hydrate properly and eat properly. All of those things will enable you to run a more proficient race. Understand twenty to twenty-six miles for everyone is difficult. Those that prepare the best, are the ones that handle it the best.
Is there a time limit on finishing the marathon?
Most marathons have a time limit, and it's usually around eight hours. However, a marathon will keep its finish line open anywhere from two to four hours longer. You'll find yourself not able to run on the street, and you'll have to run on the sidewalk. However, most marathons have someone there to greet you, get your time, and hand you your medal.
