Running a marathon is a huge undertaking. All of the training and time invested aside, the day itself brings a host of challenges to make the simple task of running…that way…for 26.2 miles…seem a bit overwhelming. In honor of the impending Boston Marathon, here are my top tips for making the marathon day as easy as it can possibly be (pain of running aside).
Prepare to Run at Race Time
There is no standard marathon start time. Some are early, some are at 9, and a few are later…but your life and your training schedule are far less flexible. To make sure that you are truly ready to race, it’s helpful to do a few of your long run efforts at roughly the same time of day as your race start. This will give you solid insights as to what your body will need / crave before the big day. If you really want to be specific, you can even do a few of these runs as if you were racing, in terms of equipment, diet, etc. Practice makes perfect!
Have A Mental + Physical Warm Up Routine
This is one of the easiest “mistakes” I see from novice runners. They have zero plans for the big day, and if there’s anything that can help – or at least keep your mind off the issue – it’s a plan.
On the physical side, you’ll want to get in about 20 mins worth of running, think: 10 minutes out easy, 10 minutes back steady with a few 30-second pickups to 10k pace. Very simple and straightforward.
On the mental side, there’s no denying that you are heading straight for an appointment with discomfort. Whether it’s mile 18 or 21 or the day after, you are going to feel it. While everyone has their own particular flavor of inspiration to seek out, I find it’s very helpful to set out a reasonable expectations of my race and have contingency plans in place for potential issues. While these are crafted in training, I have a few buzzing in my ears during my pre-race warmup.
Know Your Nutrition Pattern
Most folks focus on WHAT there are planning to eat. Everyone can tell you the name, make and model of their preferred nutrition. But for a big race like a marathon, this isn’t going to be good enough. After all what happens if an aid station has been raided, or if the weather affects your caloric needs?
Forget the what, inside EN we think more about how much are you are eating and when. How many calories an hour have you consistently done in training? When did you have them: 45 minute mark? 15 minute mark? Which calories helped more: solids or liquids? Do you need more calories as the race goes on? Armed with an understanding of how your body operates from a systems perspective will prepare you for any possible race day issues.
Don’t Sweat The Early Miles
The start of any road race, even a marathon, is full of people zipping all around trying to find an opening. Major events have instituted a corral program to help group runners of similar speeds, but the issue isn’t speed related….it’s just part of the human (runner) condition. Do your best to stay in your zone and run as smoothly as possible…this is the easiest place to get tripped up, twist an ankle, or drop something. Usually this fades after the first few miles…so your focus is only needed early on.
Train To Be Ready To Work
Every marathon brings its own unique physical challenges, be they hills, descents, weather, logistics, etc. At the same time, they all share those fateful 26.2 miles. And running 26.2 miles is hard…no two ways about it.
Most people spend time setting up the physical parameters of their schedule, sweating the location of long runs and tempo efforts, etc. At the end of the day, the plan isn’t want separates you from a great race….it’s how you handle the challenge of 26.2 miles. So regardless of when those long (or hard) runs are in your program, remember to use that time in your “dark place” to hone your mental ability to get the work done when things look bleak. Visualize yourself on the course at specific points, handling challenges well and smoothly executing…this will have you ready for almost anything!
What is your marathon secret?
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