How to Prepare for a Marathon

by Scot French

Training for a marathon, itself, is a marathon. Here are some tips to consider when you’re preparing for the big day – from practice runs and strength training. Learn how to prep the night before, the right gear to bring, and how to recover after a run.

Please keep in mind that these are just suggestions and you should always do your own research.

Why do I need to prepare for a marathon?

Training for a marathon takes intense preparation, dedication, and some level of skill. However, poor race-time decisions can counteract all of your months-long hard work and preparation. Here are some basic guidelines to minimize damage to your body and how to make the experience more pleasant.

How should I prepare in the weeks before the marathon?

• Your last long run should be approximately three weeks prior to the marathon. It takes that long for the muscle damage to resolve. Adding one more long run could lead to trouble. No one wants dead legs at an event!

• Mileage training two weeks before a race should be reduced to 25-50% versus the previous week.

• This period may be when you wonder if you’ve trained enough. Don’t worry. You can’t make up training in the last two weeks. You will not de-condition while you are tapering off. If you put in the training, you’re ready.

• Like you taper your work to restore your muscles, focus on getting quality sleep the week prior to the race. Your body is going to need it.

This is a good time to review the map of the course. Visualize yourself jogging along the course, enjoying yourself.

How should I prepare the day before a marathon?

Lay out the clothing that you plan to wear. Don’t wear a new outfit for the race, running for miles in an uncomfortable outfit isn’t fun for anything. A clothing tag can become a painful adversary very quickly!

Don’t wear new shoes during a marathon. Wear a pair that you have worn during a few long runs, provided they didn’t create any problems. Remember, nothing new on race day.

• Dry shirt.

• Extra pair of socks.

• Tissue (you never know when the portable toilet supply will run out).

• Extra shoelaces.

• Gloves.

• Hat or cap.

• Vaseline (or other lubricants).

• Extra safety pins.

• Blister care products.

• Whatever else is a must for you.

You can throw your sweats into the bag prior to starting the race. Most races have a baggage check area.

How should I prepare on race day?

Get up nice and early. Plan on arriving at least an hour before the race. You don’t want to feel pressured for time before the actual race. Other tips include:

• Take in some calories, Eating whatever worked for you prior to your long training runs is generally a good idea. Drink plenty of water too.

• As you dress, lubricate areas where you’ve had chafing in the past.

• Follow the instructions in the pre-race information on how to check your extra gear.

What should I do after the race?

No matter what, be proud of yourself. And make sure you do some aftercare too.

• Drink, even if you drank during the race, you’re likely to still be a little dehydrated.

• Don’t plan on running during the week after the race. Try walking or swimming at an easy pace instead.

• You may find that a massage is helpful for post-race stiffness