In the final days approaching race day, there are some pre-race tasks that you must attend to. Although every runner will build up a pre-race preparation routine unique to themselves, it is important that you do not neglect some factors.
Preparing Physically
In the final week before the race, do the following:
- Rest
Ensure that you rest sufficiently, allowing your body to recover and be in peak physical shape for race day.
- Sleep
While resting sufficiently means no more training runs, getting proper sleep is also an essential part of not only allowing your body to recover, but to ensure that you are also in peak shape mentally as well.
- Take Precautions
Avoid any people that might have coughs, colds or other ailments. The last thing you want is some form of sickness causing you to miss out on your first marathon. Consider carrying a hand sanitizer around with you at all times, keeping your hands clean and germ-free.
- Eat Properly
As outlined in Chapter 4, eating properly is also essential for a good run. Remember, do not try any new foods or anything that might cause stomach problems. Remember to carbo-load in the final days before the race as well. This ensures that you have enough stores of glycogen that will fuel your effort.
- Carry Water with you Everywhere
Drink throughout the days leading up to race day. An easy way to check if you are getting enough is to check the colour of your urine. Too dark and you need to drink more water, too pale, and you are drinking too much.
- Clip your Toenails
Be sure to cut your toenails at least two days prior to the event.
- Drive the Route
If possible, drive the route of the marathon in your car. In areas where there are hills or sections that you might find difficult, get out of your car and walk these areas to familiarize yourself with them. Some sections you may already know from your training runs.
Mental Preparation
As your last week has no training, you will have a lot of time on your hands to think about what you hope to achieve for your first marathon. We have covered some of the important mental techniques you can use in an earlier chapter. Now is the time to employ them, especially those that are not training-related. These include:
- Visualisation
- self-affirmation
- self-talk and self-thoughts
Been mentally ready for the race itself is just as important as the physical part of it as well. If you are not mentally prepared, the chances are that you will not succeed in your first marathon attempt.
As the day approaches, it is natural to feel both tense and nervous. You will probably find that as your run more marathons and become more experienced this will never go away. Try to steer clear of people that seem overly stressed or nervous, as they can just transfer this, along with issues of self-doubt, onto you.
Packing List
The best time to pack for your marathon is the night before. Below is a list of things that you might need. Adjust it to your individual requirements.
- Essential items
Running shoes, running socks, running clothing, medication (if needed), emergency contact numbers.
- Other Clothing
Long sleeve jacket, tracksuit pants, gloves, hat, and a rain jacket
- Other Necessities
Anti-chafing gel, foot powder, extra shoe laces, towel, bag, lock, race number, pain tablets, arm sweat bands, foot powder, toilet paper, sunglasses, sun block, energy gels, water, energy drinks, pre-race snack.
