10 Tips For Marathon Day

Congratulations to those of you who are participating this Sunday in one of the Gold Coast Marathon events. Here is a list of metabolic (and not so metabolic) tips for the big day:

1. ENTER! With everything from a 5km walk/run up to the full marathon there is something for almost everyone and it's not too late to enter but you will have to be quick. It's an exciting, motivating and inspiring event to be a part. Not many people are fortunate enough to have an event like this in their home town so make the most of this great opportunity. If you are unable to enter anything, just come down check it out and soak up the good vibes.
   
2. PREPARE before Sunday morning. Trust me; it is easy to get distracted by nerves and excitement on marathon morning. I set all my kit up the night before. Race number on my singlet, timing chip on my shoe and any accessories that I may need all set out on my dining table the night before.
   
3. STICK TO WHAT YOU KNOW. Marathon day is definitely not the time to test out those new flash shoes! Trying things for the first time on marathon day (this includes foods, clothing and running pace/technique) is a recipe for disaster.
   
4. FUEL FUEL FUEL! Whatever you are doing, your body will need fuel. Your needs will be dictated by the length of your event, how fast you are planning to run and how much carbohydrate your body burns while running at that pace. If you run out of carbs you are going to have a very slow finish to your race. Too much or inappropriate fuel and you risk a stomach upset. Depending on how your stomach copes full/half marathoners will benefit from 30-60g of carbs per hour. Hopefully you have tested this out in training. There are so many ideas on what you should eat before and during these events. Ultimately YOU need a good source of carbohydrate that YOU find easy to digest. Make sure you are taking on carbs in the couple of days before also. By the way, don't overdo the fibre or you may find yourself taking a pit stop shortly after the gun goes off. In future if you have concerns about exactly what might be the best nutrition strategy for you, make an appointment with a dietitian to get some expert advice.
   
5. HYDRATION is crucial. Dehydration will adversely affect your performance and can be dangerous for your health. However over-hydrating to a point of hyponataemia can be dangerous also. The Gold Coast Marathon has plenty of drink stations, take sips of water/sports drink at these and listen to your body. For more information on fuel and hydration check out the Sports Dietitians Australia website. Make sure you don't allow yourself to become dehydrated in the days prior to marathon day.
   
6. PACE yourself. When the gun goes off, the adrenaline pumps and it is tempting to take off like a rocket. This is NOT a good race plan. You need to conserve energy throughout the run so keep the excitement in check and maintain a sustainable pace for YOU.
   
7. LUBE UP! In one of my first marathons I experienced chaffing. I can assure you this experience with 15km still to run was extremely unpleasant and will never happen to me again. I apply heaps of vaseline before each marathon, it doesn't feel that great and probably doesn't look to good either but the chaffing is far worse. I never have problems with BLISTERS, but if you do, employ prevention strategies for these also.
   
8. Having SUPPORTERS along the course always gives you a big boost. Encourage friends and family to come down and cheer for you. Give support to other runners also, this makes for an even greater experience for everyone.
   
9. RECOVER sensibly. Make sure you re-hydrate and re-fuel your body ASAP after your race. Studies indicate that taking on protein is also an important part of recovery. If you are sick of water and sports drinks by the end of the race then try some milk to help with re-hydration.
   
10. SMILE for the cameras. You want your finisher's photo to look good don't you.
    

Good Luck. Have a great day.