With so much to think about before a marathon or challenge walk - what to wear, when to eat and how to pace yourself for starters - it's no wonder your anxiety levels can soar during the build-up to event day.
Below are some helpful hints and suggestions.
From bum-bag necessities to pit stops, make sure you've every eventuality covered with these handy pointers.
The week before...
Prepare yourself mentally by rehearsing the last four or five miles in your head. If you can do this on the actual marathon course, so much the better. The advantage is that it becomes so familiar that once you reach this section you will feel that you're home and dry. – if you want to know the final part of the route for the challenge walk.
Cut your toenails a good few days prior to the event. That way if you cut them too short and your toes are painful, they have time to heal.
Get a good night's sleep two days before marathon day because it's quite usual to worry the night before.
If you are staying in a hotel away from home - take your pillow with you - you need all the help you can get to sleep the night before the event.
Do nothing on the day before the marathon. Sit and watch TV with your feet up eating pasta. Think back over your training and visualise everything going perfectly the next day.
Kit Essentials
Put your name on your vest – the supporters in the crowd can cheer you on!
If it's raining take a bum-bag. Fill it with the usual sweets, chocolate, pills etc but also some of those mini-ankle socks. If you have to stop with blisters, you'll have some dry socks to continue in.
Pack a hat or bandana. The weather can change in two to six hours and you'll want to avoid getting a sunburnt/windburnt head.
Don't wear new shoes
Wear high factor SPF cream on head, face, arms etc
Apply a thin layer of Vaseline around your whole foot and between the toes.
Always carry a spare pair of shoelaces in your bum bag.
At the Start...
When you get to the start go to the loo. While queuing, get changed, warm up, eat breakfast etc. When you've been, join the queue again. You can never go to the loo too many times!
Don’t stand about - think about your legs. Keep off your feet as much as possible sit down wherever you can.
Walking or running with someone at your pace it makes a big difference. It helps to keeps you going.
Ready, steady… go
If you are doing run/walk, do it from the start
Don't let the adrenaline take over, even if you're running at a speed that is slower than you trained at. Overtaking people who have gone out too fast feels fantastic in the last few miles and can give you an energy boost if it starts getting painful towards the end.
Break the race up into manageable chunks. For example, set targets at no more than 5 mile intervals (there are plenty of waterpoints along the routes!)
When it gets tough pick a landmark ahead and ensure that you run to it. Then another, then another, then another…… then finish!
If you're starting to struggle focusing on catching up or staying with the people in front of you can help to maintain your pace.
Eating and drinking
If you're travelling to stay locally overnight before the race, check the hotel you are staying in does early breakfasts, or pre book breakfast at the Rugby Club enquiries@bserufc.co.uk
Have your last drink one hour before the race and then go to the loo a couple of times in that last hour.
Stick to what you normally do in training with regards to taking fluids during the race.
Drink when you need to, not necessarily ar every drinkstop.
Have a favourite treat in your bag and eat/drink it as soon as you get through the finish - the sooner you can replace fluids and refuel the better.
Cooling down...
Arrange to meet a friend at the end. It may be tricky to get your stuff amongst the crowd.
Don't rely on being able to contact your friends by mobile phone after the finish as you might have trouble getting a signal. Arrange to meet at one of the labelled meeting points.
Keep moving. If you can stagger about a bit, rather than collapse in a heap, you'll feel much better the next day.
If you can, have a cold bath or shower afterwards, it definitely helps with the stiffness. Showers are available at the finish!
With grateful thanks to Catherine Lee |
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