One of my friends from the Army was telling me that he is running a marathon this weekend and his goal is to run it in under 5 hours. Sometimes I forget that there is a whole group of runners out there who’s only goal is to finish the race. That’s not a bad goal to have, a marathon is a difficult endeavor and not everyone can do it. Here are some tips for running a successful marathon. Just remember, it’s not how fast you run, it’s how you finish the race. A smile and still standing is optimal.
Hydration is probably the most important factor to running a successful marathon (assuming you’ve trained and have the right mental frame of mind going into it). It is important to start hydrating for a race about a week prior to the event. Try to alternate between Gatorade and water in order to get the right amount of electrolytes. It is possible to over-hydrate so don’t put down more water than your body needs. Only drink water and Gatorade the week before the race and don’t drink anything that will dehydrate. You can concentrate on dehydrating when are ready to celebrate your accomplishment.
In addition to increasing your hydration intake, you need to load up on carbs. Doesn’t that sound fun? You also need to try to get some protein in there. I typically pay attention to this about 36 hours prior to the race. I feel like any earlier than that and you use the energy doing other things and the nutrients pass through your body by race day. But then again I eat spaghetti every night anyways so its tough to tell. Some nights if I’m in a hurry I eat a can of Spaghetti O’s instead. I love’em.
Make sure you get in the right frame of mind as you’re toeing the line. You want to be mentally prepared for your race so think about all the training you have done. Think about how you are ready to run it. Imagine how it will feel crossing the finish line and seeing your family or friends. Think about having to tell them “I didn’t reach my goal” or “I had to walk.” You’ve got to tap into both positive and negative reinforcement to achieve your goals. I once dated someone who always told me I was awesome and it got to the point where I thought it was counter-productive. If I’m already awesome, then why do I have to work hard to become awesomener? I’m fine with awesome.
You need to have a good race day breakfast. It needs to be something that has carbohydrates but nothing too extreme that may upset your stomach. I typically have a couple of plain bagels. Try out a couple of different breakfast items before your long runs during training and see what feels best for you. No matter what the type of food it is, you need to have some energy in your body for the start of the race.
Try not to run out too fast. I wasn’t sure if I should mention this though. Many races I have gone out a little faster than I had planned but it worked out for the best. Yes, my first couple of miles may be faster than mile 20 and 21 but it sets a good tone for the race. It’s puts you in position to have a great time or you can ease off a bit and run what you imagined you would. However, just don’t get too excited and over extend yourself to the point that you are tired and negative for the remainder of the race. I did this in the first marathon I ran, first half in 1:30, the second half 2:15. I didn’t enjoy the second half as much even though it was in the Hollywood area instead of Inglewood. I lived in Inglewood.
Develop some mantras to keep you occupied and motivate you. You have to determine what works best for you, but mine is usually, “The faster you run the quicker you’ll be done.” Please don’t use my mantra though. It’s mine. Mantras value is inversely proportion to the amount of people who use it. If you need one try, “Serenity Now.” I’m sure no one has ever said that before!
Overall have the right mental state of mind going into the race. Doing all of this things will give you the confidence you need to know that you are ready and able to achieve your goals. You can do it.
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