by Gemma Delaney

The highly-awaited international city marathon is upon us after 889 extended intervals of anticipation. An achievement in itself, securing a place in this mega event is equally thrilling as it is daunting. Yet, remember, the unforgettable rewards of this feat far outweigh its challenges.

Most of your intensive drills should be successfully behind you by now, and these final moments before the grand run must be utilized optimally for your body’s rest and revival. However, there are some tips you can consider to prepare well for this city marathon:

Pre-Marathon Pointers: Days Leading Up to the Race

Avoid New Shoes

Trusting a completely new pair to be your companion for the marathon might not be a wise idea. Try to use shoes that are comfortably broken in, shaped according to your foot’s composition. This promotes ease during the race, preventing blistering and toenail injuries. Additionally, opt for shoes slightly bigger than your regular size, allowing room for foot swelling during the run.

Boost Your Carbohydrate Stores

The days right before the marathon should be directed towards consuming the right nutrition. Given the crucial nature of this period, your focus should be on replenishing your carbohydrate stores. Your body has become accustomed to extreme hunger due to the vigorous training, and with reduced exercise, it will crave more sustenance. Opt for wholewheat carbohydrates, transitioning gradually to simpler carbs that are easier to digest. Make it a habit to continuously sip on a carbohydrate sports drink for hydration and supplying much-needed carbs to your body. Simultaneously, consider reducing your protein, fats, and fibre intake prior to the race day to prevent gastrointestinal discomfort.

Stay Hydrated

A marathon will inevitably make you perspire heavily, causing substantial water loss. The importance of adequate hydration can’t be stressed enough. A well-hydrated body functions optimally before, during, and after the race, and also lowers the risk of painful chafing. Drink ample quantities of water to facilitate proper perspiration and to prevent the build-up of salt crystals that can cause chafing.

Decrease Training and Take Sufficient Rest

With the race coming up, it’s now time to allow your body to rest and recover. Go for light to moderate strength activities or low-impact strength class consisting of glute bridges, bodyweight squats, light deadlifts, and plank holds. Such exercises activate your glutes, lengthen your hamstrings, strengthen your core, and enhance your running posture.

Invest in Anti-chafe Running Gear

Ensure that your skin is well protected by investing in special anti-chafe running gear. Chaffing, caused by friction between the skin and clothes, is not only distracting but severely uncomfortable. Ensure your running kit includes anti-blister socks, an easy-on running bra, and hipster brief.

Prepare Your Kit in Advance

Being organized will greatly help in remaining calm and focused. Ensure all your marathon necessities— bottles, energy gels, and important documents are arranged well in advance of the race day.

Pre-Plan Meeting Points

Given the mass gathering on marathon day, finding one another can prove challenging. Making prior plans to meet with friends and family post-race goes a long way in eliminating confusion and unnecessary stress. Also, for supporters, planning your cheering spots ahead of time guarantees that you won’t miss your loved ones as they pass by.

Sleep Well

Starting a few nights before the marathon, aiming for 6-8 hours of sleep per night significantly aids recovery and stores up energy.

Race Day Routines

Breakfast & Hydration

Don’t experiment with a new breakfast that might cause unwanted digestive issues. Stick to simple foods you routinely eat. Regularly sipping a carbohydrate drink would help in maintaining optimal hydration and energy levels.

Revel in the Excitement

Participating in such a massive event comes rarely and pause to take in the moment. Let yourself enjoy the unique atmosphere.

In-Race Recommendations

Keep Carb Levels Up

While on the run, you start burning the energy stores you accumulated pre-race. Keep your carbohydrate levels up by having a gel rich in carbohydrates.

Get Inspired by the Crowd

Allow the crowd’s energy to inspire and motivate you. During tough periods, let the cheering of the spectators fuel your spirit and keep you focused on the final goal—the finish line.

May you find enjoyment in running the city marathon!

For tips on avoiding injuries during long-distance running, find more in our articles.

city marathon, running, training, shoes, carbohydrates, nutrition, hydration, rest, stretching, running gear, sleep, breakfast, excitement, crowd, cheering, women runners, international city marathon, race day routines, marathon injuries, long distance running.