Tips for Day before the Half / Full Marathon…
If you are reading this, you are probably already set for the run tommo. All your effort, practice comes down to this… Really, no pressure at all J
But then, the day before the half/full marathon can really set up(read make or break) your next day accordingly.. So having gathered feedback from runners who’ve run both the full as well as the half marathon we bring you a compilation of things to do/not to do before the race day..
Running/Walking around the day before:
1) You don’t have to run on this day. Your fitness will not be affected by this one day miss. If you really are mentally tuned to run, then go for a slow 15 min jog or better still a walk. The trick is not to overtire yourself.
2) Also try and avoid heavy chores on this day. Nowadays Marathon organizers keep the expo atleast a week before the marathon, so that runners don’t spend time walking around, getting tired at the expo itself. For runners coming from outside the city and collecting the bibs, try and focus on just collecting the bib and walking out. There is plenty of time to oogle at the women near that Official Car of the Marathon Stall, look at that shoe you’ve always wanted to buy etc etc.
3) Basically, Stay off your feet as much as possible and relax.
Food:
By the time you will be reading this, am sure you would already have had your breakfast. For the benefit of people who haven’t let us just try and encapsulate on our years of eating experience before the marathon..
1) Carb-Diets, No its not a fad: It is true that Carbohydrates release more instant energy and as such nutritionists around the globe advise runners to have a carb-based diet in the days running upto the marathon. Carb-based diets include fruits like Banana, Rice, Pasta, Roti etc. Take your food at your normal intervals, only ensure that your dinner is early and there is a time difference of about 2 hours before you go to sleep. This is required to prevent early morning heaviness/dehydration due to an overload of food.
2) Hydrate Thyself: Your body will be in a perennial state of dehydration on the marathon day and also the days leading upto the marathon owing to the practices that you have been doing. It is extremely important to hydrate yourself with water at regular intervals. Apart from water, glucose/sport drinks should also be taken at periodic intervals as water does not compensate for loss in body minerals and salt. Drink water even if you are not feeling thirsty. A good sign of being hydrated is colourless urine.
3) Don’t change your food patterns: If you’ve been doing your long runs and eating chicken instead of rice and its been working for you, please don’t change your diet the day before. More than the physical effects, it plays on your mind. Therefore stick to whatever diet you have been following in the days before the marathon. We have come across many people who normally have Roti / Rice in the days leading upto the marathon, going for Pasta parties a day before the marathon and often complaining of cramps in stomach during the race. Pasta is an excellent source of carbs, its Maida content notwithstanding, however it doesn’t make sense to switch over your diet to a meal which your body does not sense as regular. As is said in running circles “Overloading on Carbs the previous day might lead to Underloading on Race Day”.. Don’t say we didn’t warn you.
4) On the Morning before the Marathon: Always eat something an hour/half hour before the marathon. It could be a Banana, a Butterless piece of toast, a Sookha Paratha anything to give you that spike in energy.
And last but not the least, After the marathon, recovery is equally important. Though one tends not to feel hungry, it is important to feed the body with food (fruits, regular meals) at regular intervals. And ofcourse later on, Indulge yourself in that buffet that you have been wanting to go.. You deserve it..
Motivation:
Yes, the promise of that Sahara Star Buffet that you’ve been wanting to go for some time now is also motivation but on the day before the marathon/half marathon, its best to motivate yourself by going through quotes on running, watching your favourite movie(Lakshya is a good option), listening to Songs ( Eye of the Tiger is not the only option) or just reading about Harry saving the day at Hogwarts. If playing cricket is your de-stresser we suggest you put it off for another day. We wouldn’t want you stressed in the race, do we??
Get your Clothing and Gear Ready:
Check this list and recheck this list the day before the marathon so that you don’t wait for the race day to search for safety pins for your bib.
1) BIB Number with name and number to be contacted in case of an emergency prominently written with a water proof pen at the back of the Bib.
2) Ensure that the Safety pins are put up in the Bib and you don’t end up wasting time in the morning
3) Your Running Outfit: Tshirt, Sports Bra, Shorts, Shoes, Socks etc. Ppl sometimes make the mistake of using new gear for the race day like a new shoe, new spaghetti top. Save it for the afterparty. Run in the gear which you’ve been using for your practice runs.
4) Wrist Watch
5) Vaseline to be applied to avoid areas of chaffing ( nipples, inner things etc)
6) Sunscreen if you have been using it
7) Trim your toenails and also lubricate your feet so that the fingers don’t scrape with each other leading to blisters.
8) Pray for pleasant weather
Sleep:
Hoping that you had a good long sleep yesterday night. And you are fresh and raring to go. No, we did not confuse our dates. Yes, the marathon is tomorrow, which is why it is absolutely essential to have a good rest the night to night before. The anxiousness, excitement coupled with the fact that we are goading ourselves to go to sleep ensures that we keep on tossing the night before the marathon and do not get our normal sleep. Its not a big issue even if you don’t get sleep. However make it a point to try going to sleep.
And Last but not the least... Dont stress if you havent done anything of the above. Enjoy your run and All The Best..
