Marathon Checklist
The week before
Stay in a good hotel near the start
Avoid staying with relatives or committing to other social obligations before the marathon. This can lead to added stress and lack of focus. Plan to visit your friends and relatives after the race, not before.
Learn the racecourse
Know the general terrain and where aid stations and mile markers are located. Drive the course or ride it on a bicycle to get a feel for it.
Study the weather reports
Understand how possible changes in the weather can affect your race, and plan accordingly. Consider bringing an old blanket or sleeping bag in case your wait at the starting area is long. Bring your own water and toilet paper. Try to bring only clothing and supplies that you do not mind losing.
Pack clothes and equipment you have used before
Bring things that you have used at least a couple of times to “break” them in. Do not wear a brand new pair of shoes, socks, or shorts. These may add to your pain. Make sure to include a hat and gloves for cold weather, if necessary.
Bring your favorite ‘tried and true’ foods
Pack food items that you might have difficulty finding when you are traveling.
Take prescribed medications
Do not skip any medication that you would normally take.
Eat foods that are normal for you
Follow a balanced diet, but nothing unusual or exotic. Do not experiment with foods, drinks, energy gels, bars, carbo-loading formulas, vitamins, minerals, or other products that you have not tried before.
Drink plenty of water
Consume 4–6 fluid ounces (fl oz) of water every hour.
Continue eating a high-carbohydrate diet at least 3 days before the race
Do not change your diet drastically, unless you have done it successfully before.
Go to bed early two to three nights before the race
These nights are more important to good racing than the night before, which sometimes is a restless night.
Mentally rehearse the marathon
Think about feeling good, feeling good.
The day before
Drink plenty of water
Consume 4–6 fl oz of water every hour.
Follow a high-carbohydrate diet
Eat high-carbohydrate mini-meals every 3–4 hours.
Consider avoiding the day-before-the-race carbo-loading dinner
Your stress level is likely high, and a mass-produced dinner is possibly not a good idea for your stomach.
Relax and enjoy the moment
All you have is now.
Know where you are going
Review the procedure, plan, and/or route for getting to the starting area.
Get your bag ready
Pack clothing (shoes, socks, shirt, shorts, and warm-up suit), race number and pins, race instructions/map, water (32–64 fl oz), Vaseline®, bandages, toilet paper, cold weather clothing if necessary (hat, gloves, tights, long-sleeve shirt, etc), food (carbohydrate source), emergency money ($20–$30), fanny pack or plastic bags, and garbage bags as an inexpensive overshirt or ground cover.
Stay off your feet
Relax!
Race day
Wake up early and slowly
Allow yourself plenty of time to get ready. Relax.
Drink plenty of water
Consume 4–6 fl oz every hour until you hear “sloshing.”
Eat
Consume only what has worked for you in the past for long runs. Do not try anything new on race day!
Prepare your mind
Use positive thinking. Feel good.
Prepare your body
Apply Vaseline to areas that will chafe.
Arrive on time
Leave at least 30 minutes before you think you need to leave in case of unforeseen circumstances, such as heavy traffic, etc.
Relax at the race site
Stay warm and hydrated. Get off your feet. Walk around every 30 minutes to get your legs moving. Jog for a 3–5 minutes and then stretch shortly before lining up. Have your muscles warm, flexible, and prepared to run easily at the pace you planned.
After the race
Drink and eat immediately
Drink water and consume high-carbohydrate foods and/or sports drinks. Walk, eat, and drink for at least 15–20 minutes.
Use ice
Ice sore spots. Immerse your legs in a cold-water bath as soon as possible.
Eat snacks
Consume high-carbohydrate snacks continuously for the rest of the day.
Drink
Consume at least 4–6 fl oz of water or sports drinks every hour.
Walk
Walk for 30–60 minutes later in the day.
References and recommended readings
Dada JH. Marathon fueling: runners need proper nutrition and hydration for the 26.2-mile stretch. Today’s Dietitian [serial online]. 2010;12;36.
Available at: http://www.todaysdietitian.com/newarchives/030810p36.shtml.
Accessed April 11, 2011.
Mueller K. Marathon nutrition: mistakes to avoid.
Available at: http://www.triedge.net/triedge-articles/nutrition/item/63-marathon-nutrition-mistakes-to-avoid-by-kimberly-mueller.
Accessed April 11, 2011.
Review Date 6/11
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