During this coming week:

• Extra sleep prior to a race is critical. Your body will really appreciate it. Even if nervousness stops you from getting sleep the night before the race, extra sleep obtained during the preceding week will make up for this.
• Make sure you are well-hydrated prior to the start of the race. Drink a lot of water during the week preceding the race.
• Review the map of the course. Visualize yourself cruising along the course, enjoying the trip.
• Find out the dates and times for packet pick up. If someone else is picking up for you be sure you check to see if there are special requirements.

The night before the race:

• Lay out the clothing that you will wear. Do not wear a new outfit for the race.
• Don’t wear new shoes in the marathon. Wear a pair that you have worn during a few long runs (as long as they did not create any problems).
• Be prepared for anything. Fill a gym bag with the essentials: a dry shirt, an extra pair of socks, tissue (you never know when the portable toilet supply will run out), extra shoelaces, gloves, hat, Vaseline® (or other lubricant), extra safety pins, blister care products, and whatever else you choose not to live without. You can throw your sweats into the bag prior to starting the race.
• Don’t eat too late at night and make sure you are well-hydrated.
• Plan when you will leave, how you will get to the race, and where you will park. You don’t want to get lost prior to the race.
• If you did not tolerate the electrolyte drink that will be used during the race when you were training, plan on another source of calories, such as gels or blocs.
• Carry a water bottle if you are more comfortable with your own supply rather than depending on the water stations.
• Be sure to have tried your fluid and gel supplements prior to the event day. Even small variations in sugar concentration can cause stomach upset during an event.
• Review the map of the course: know the locations of water stops, aid stations, and portable toilets.

Race day:

• Get up early. Plan on arriving at the start at least an hour before the race. You do not want to feel pressured for time before the race.
• Take in some calories. Whatever worked prior to your long training runs is a good idea. Make sure that you are drinking water, too.
• While getting dressed, lubricate any areas in which chafing has been a problem. If blisters or hot spots have been a problem, treat the site prophylactically (using Second Skin®, moleskin, or whatever worked during training).
• Don’t forget to pin on your number. Tie your Champion Chip® to your shoe, if the chip is being used for the race.
• No matter what the temperature is when you get up, chances are that it will increase during the race. In addition, you will generate a lot of heat while running. At the start of the race, you might wear old clothing that you can discard once you are warmed up. Old socks work well on the hands. Garbage bags do a fine job of providing protection in inclement weather. When you discard things, do not throw them in the path of another runner.
• Arrive at the start expecting to find a line at the portable toilets. Since you have time to spare, there will be no need to panic.
• Don’t worry about a warm-up run. Walking from the car will loosen you up a little.
• Just before heading to the starting line, take off your sweats and check your gym bag. Now head to the start and situate yourself in an appropriate spot in the pack. Don’t worry about starting too slowly. It will give you a chance to warm up your muscles and save you from the agony of starting out too fast.
• Make sure you have secured whatever food and/or drink that you are bringing with you.
• You have worked hard to get here. Enjoy the adventure ahead.

During the race:

• Drink at every water station. Do not wait until you are thirsty — that is too late.
• Start slowly; a fast start usually spells disaster. You can start running faster later in the race.
• Finish with a smile on your face. Someone might be taking your picture.

After the race:

• No matter what the results are, be proud of yourself.
• Drink. Even though you drank during the race, you will still be a little dehydrated.
• Replenish carbohydrates. There is a 2-hour window following a hard effort during which absorption of carbohydrates may be enhanced. If you can’t eat them, then drink them. A little protein mixed in improves recovery. Do not choose anything extremely high in sugar or fat, it will cause stomach upset.
• Keep moving. Do lower intensity cardiovascular movements, such as walking, for 60 minutes after the race. This will diminish a lot of the post-race stiffness. Stretch gently.
• Put ice on anything that is sore. Apply ice for 15 minutes several times over the course of the day.
• Don’t plan on running during the week after the race. Walking, swimming, or cycling at an easy pace will work well.
• You may find that a massage is helpful for post-race stiffness.
• When you resume running, start easy — 30 minutes three to four times per week — and increase gradually from there.
• Review your training; determine what worked well and what presented a problem. Adjust your training schedule accordingly.
• Do not restart your strength training program for 2 weeks following the event.
• Allow your body to recover. An extreme athletic event like a marathon is incredibly stressful on the body. The body needs the rest; otherwise, problems such as injuries, fatigue, decreases in performance, and immune suppression can result.