by Mike Wilensky, Frontrunners/Frontwalkers Chicago
Running books and magazines are full of advice for first-time marathoners and a few other sources no doubt offer lots of good tips. Nonetheless, here are a few that seem particularly important including a few I've learned the hard way and have never seen in print!
1) Lose Weight. Every extra pound you carry is a burden. The final weeks before a marathon are no time to diet, however, if you can drop a little body fat by eliminating butter on toast, substituting pretzels for potato chips, snacking on bagels instead of muffins - you will reap a great deal of benefit from the lighter load you carry.
2) Have a dress rehearsal. On your last long run, wear the actual clothes you'll wear in the marathon. If the elastic on your shorts is shot, if you socks are loose and bunch up in your shoes, it's better to avoid problems and learn it before your race.
3) Taper Down. Run no more than 6 miles on Wednesday and don't run Thursday, Friday or Saturday. More races have been ruined by overtraining than from undertraining.
4) If it's cool and windy, don't wear a cotton sweatshirt. You'll perspire despite the cold temperatures and the wind on wet clothing will make you very cold. If it's cool enough for a warm top, a polypropylene turtleneck under a nylon windbreaker is the right choice.
5) If it's cold, remember the lube. If it's 40 degrees or below, rub Vaseline on your hands and wear gloves.
6) Stretch. If you're not in the habit of stretching, start right away and be absolutely sure to stretch immediately before the race. A stretch called the "wall push up" (Sheenan, Running to Win, p.57) is particularly important. Stretching will help prevent cramps, especially in the calves, in the final miles of the race.
7) Cut down fiber. Stop eating soluble fiber two days before the marathon. Fruits and vegetables are fine but no beans, lentils or whole grain cereals or breads. This will help avoid a last minute need to empty your intestines just before the start of the race and, at least for me, eliminates the need to wait for and use the crowded and unpleasant facilities. More important, it can help prevent the need to stop and dump during the race.
8) Lie Down. The day before the marathon, spend as much time as possible lying down and even nap if you can. Even easy walking or strolling through a museum or mall deprives you of the rest that will help you be successful.
9) No Steam. The night before the marathon, avoid hot tubs, saunas, steam rooms and hot baths. They drain your energy like you wouldn't believe and will leave you weak for the race.
10) Be fashion conscious. Be prepared for any kind of weather - it is especially important to bear this in mind and pack accordingly if you are running out of town. You never know when a cold front will move in overnight or some other surprises might occur. DonĘt be caught unprepared!
11) Be Prepared. Pin your race number to your shirt or shorts the night before the race. Do everything possible the night before and ahead of time to avoid forgetting or losing it. Getting a replacement number in the starting area can be difficult and upsetting.
12) Drugs. If your body will tolerate it, take three ibuprofen just before the start of the race. It will help moderate aches and pains. My tailbone always became sore from the pounding it took during running but ibuprofen solved this problem.
13) Tape Up. Put adhesive tape over the front of your longest toe. It will help to prevent formation of blisters under the nail.
14) Don't leave home without it. Carry a few dollar bills. Aid stations do occasionally run out of Gatorade and, if you need a sugared drink, your money will allow you to quickly run into a convenience store or gas station to buy one and continue on your way.
15) Sound On. If you wear a Walkman or any other accessory that attaches and weights down the waistband of your shorts, safety pin the waistband of your shorts to your singlet or shirt. This will prevent your shorts from being pulled down.
16) Change your breathing. If you find yourself wanting to stop running and walk, change your breathing cadence. If you normally inhale for four steps and exhale for four, switch to three and three. This has helped me through many rough spots in my races and allowed me to keep going.
17) Eat Right. Pack a sugared drink in the carry back you check. Get this into your system as soon as possible after finishing. Snack lightly before eating a heavy meal - it's very difficult for your body to digest a large meal while it is still recovering from a 26 mile run.
18) Oh Baby. Get a message the day after the marathon. You'll ache less and recover sooner.