A little comprehensive guide of how I’d prepare for race day.
WEEK BEFORE
Prioritize
Sleep (7+ hours) and naps when you can!
Hydrate aim for 75-100 fl oz. Basically over hydrate yourself and take electrolytes at least starting 3 days before.
Protein. Aim for 30-50 g each meal or 75+ g/day
Healthy fats can be upped this week
Clean carbs
Make sure you have this taken care of more than 2 days before so you’re not stressing out!
Have all race day gear ready and laid out. (Even night before have everything you’re bringing to the race laid out or packed and ready to go so you only have to put on your clothes and go to the start line.)
Make sure you’ve run at least 6-10 miles in your shoes already. Wouldn’t recommend breaking in a new pair of shoes on race day!
If you’re concerned about chaffing anywhere, the recommendation is Vaseline. Although, I’ve been curious about tallow instead.
Where you’re going to eat 2 days before and what you’re going to do for your pre race meal/beverage. Ex: have the food/coffee picked out and ready.
Parking/getting to the race. Allow plenty of time (2 hours is usually safe) since roads may be blocked off!
1-2 DAYS BEFORE
Prioritize
Stay off your feet as much as possible. Sit & rest as much as possible.
Foam roll/massage gun if you have that available.
Get your morning of the race meal ready. Since you’re waking up early, most places won’t be open yet so make sure you have what you’re going to eat before the race figured out and available for you in your hotel room.
NIGHT BEFORE
Eat dinner early! We ate dinner at 4:30 pm and were home by 6 pm at the latest so you have plenty of time to wind down and get to bed early. The earlier the better! Giving yourself ~2 hours before bed time to start digesting food will help you sleep better. I got 8 hours of sleep the night before my marathon and it was a game changer.
Eat plenty of protein and carbs and keep hydrating! Feel free to have dessert if it’ll be fine with your stomach.
Lay out your marathon gear and make sure everything this is accounted for and packed so you only have to put your clothes on the next day in the morning. May even be a good idea to do this before dinner so you can wind down.
Make sure all of your devices are charged!
Foam roll and sleep early!
MORNING OF
Wake up super early so you have plenty of time. Roads typically begin to close 90 minutes before the race so plan to be at the start before then. Common for people to get there 2+ hours before. Do your warm ups there. For example: My start time was 6:55 am and it was a 10 minute walk from the hotel. I woke up at 4 am to have plenty of time to eat, hydrate, and go to the bathroom and get to the place and have time to warm up and drop off my gear and go to the bathroom, etc.
You don’t have to over hydrate morning of since there’s water stations along the course, but I’d have at least 1 water bottle + electrolytes
Eat something with at least 60-90 minutes before race start. I ate sourdough bread and honey and cottage cheese. Carbs, little protein, not too much fat. Other great options are some form of bread, honey, banana. White rice is another great option. If you already have a pre run meal that works for you then stick with that.
I woke up, rolled out and ate, then went to the bathroom, then had my water bottle + electrolytes on my way to the start line.
DURING THE RACE
I hydrated at every water station during the marathon. During shorter races I only do a couple hydration stops but make sure you hydrate if you feel like you need it especially since it’ll be hot! Better to over hydrate than under hydrate.
I’d recommend avoiding the gatorade unless you really need the carbs. But the gatorade sugar usually messes with people! Instead I Highly recommend these SaltStick tablets.
I did use the port-a-potties along the route during my race because I was over hydrating and not sweating. I brought a hand sanitizer that I kept in my pocket/fanny pack too.
Besides the hand sanitizer I had my fruit snacks/gummy bears and electrolyte tablets from SaltStick I had them every 1.5 miles alternating with my fuel and they really gave me the energy boost I needed.
Make sure your bib is completely visible and on your outer most layer (my marathon bib was covered in my layers so it didn’t record my times)
Have fun & remember to run YOUR race! Take in all the sights and the energy. Don’t worry about other people’s pace or what they’re doing. If you want to start competing with someone I’d only start to do so when I have 1-2 miles left. Don’t worry about time or pace during your first race because any time you get is a personal best!
