replace the shoe and then continue. Small pebbles, etc.,
will also cause major problems if not attended to. It might also be a good idea,
if you have been training in two or more different pairs of shoes, to change
into another pair at the 15 mile mark. Have your spouse/friend meet you there
with dry socks and different shoes.
Try to wear shorts that do not irritate and rub on the inside of the
upper legs. Lycra tights or shorts or quick-drying nylon supplex are good choices.
If necessary, vaseline can be applied to trouble areas. These not only include
the inside of the upper legs, but also the back of the armpits. Nipples can
be irritated by the continual rubbing of a perspiration soaked wet shirt,
so vaseline or band-aids here are also helpful. Also remember to clip the
toe-nails as they can rub against other toes and ultimately cause you to stop before
the end of the race. Prevention is by far the best approach when preparing to run
a marathon. If its not cold enough for a knit cap, a head-band may be a must
and a dry spare one is always a good replacement for a soaked one at the 15 mile
Wear clothes to fit the weather of the day. If necessary you can have someone
meet you at the 10 mile mark and you can give them the sweat pants, etc., if at
that point of the race you desire to discard them.
Drink plenty of water before the race and rehydrate
yourself every couple of miles at water/electrolyte drink stations. Dont worry
about drinking too much, because youll find places during the race, if
necessary, which will provide an opportunity for natures calling. If you plan
to drink Exceed or another glucose containing fluid, experiment with the product
and proper dilution during your workouts prior to the
The day of the race, eat a very light complex
carbohydrate meal three hours ahead of time. You can take a package or two of
lifesavers along during the race for additional energy. Glucose polymer
solutions can help to provide energy and spare your own glucose during the race.
Try to void yourself as much as possible before the race.
WARM-UP AND STRETCHING
You can start the day by taking a warm bath or
shower, followed by a complete stretching program. Stretching of the lower back,
hamstrings, groin muscles and calf muscles is essential. If you decide not to
wear warm-ups during the race or during the first 10 miles, be sure to at least
wear them to the race and keep them on as long as you can, right up to the start
of the race, if possible. Lycra/Polypropylene tights can keep you dry and warm
during the race and are an excellent
If you warm-up and stretch before the race, and then stand around in shorts
and get cold, the warm-up effort was entirely wasted.
RUNNING THE MARATHON
During the race, pace yourself 30 to 60 seconds
slower per mile than your trainingspeed. Dont get caught up in the fast pace
that everyone usually begins at any race. If you feel that you are not quite in
shape for a marathon, but nonetheless, you are standing there at the starting
line, there is some further advice that you may want to heed. Slow down 60
seconds/mile from your usual training speed as well as walk for 10 minutes at
the 10 mile mark, 15 mile mark and the 20 mile mark. Walk again for 10 minutes
at the 23 mile
By following some of these suggestions, everyone that starts the marathon
should cross the finish line 26.2 miles later. If its your first,
dont worry about the pace or overall time but use good common sense, and
run to complete, not to compete. If you make it out to the 20 or 23 mile mark,
you will finish even if you need to walk the last miles. Also, if
this is your first marathon, you might want your spouse or a friend at the
finish line to take a picture of this monumental achievement.
GOOD LUCK !!!