42K Do:
1. TRAIN
TRAIN TRAIN! – a marathon is not easy, this requires time and
dedication in training.
2. Not worry about the time. You can finish this.
3. This is the most expensive race you’ll ever pay, so enjoy the experience!
4. You must have at least finished a 32k run in your training runs.
5. Wake up 3 hours before the race.
6. Eat breakfast 2 hours before the race. Take in one energy gel 15 mins before gun start.
7. Train with your nutrition system. Your body must get used to the energy gels you plan to bring. Tip: go with same brand, use different flavors. On race day, schedule the times you take in your nutrition.
8. Rest 1 week before the race. This is the best part.
9. Make sure you have at least 7 – 9 hours of sleep during your rest week. Crucial is the last 2 nights before race day.
10. Apply Bodyglide or petroleum jelly in areas where chaffing occurs.
11. Maintain your pace. If you must walk, then walk! There’s no shame in walking in a marathon.
12. Smile in front of the camera and race your hand when you cross the finish line! Tip: practice your finish line pose.
13. Wear comfortable racing gear, sunglasses, visors etc.
2. Not worry about the time. You can finish this.
3. This is the most expensive race you’ll ever pay, so enjoy the experience!
4. You must have at least finished a 32k run in your training runs.
5. Wake up 3 hours before the race.
6. Eat breakfast 2 hours before the race. Take in one energy gel 15 mins before gun start.
7. Train with your nutrition system. Your body must get used to the energy gels you plan to bring. Tip: go with same brand, use different flavors. On race day, schedule the times you take in your nutrition.
8. Rest 1 week before the race. This is the best part.
9. Make sure you have at least 7 – 9 hours of sleep during your rest week. Crucial is the last 2 nights before race day.
10. Apply Bodyglide or petroleum jelly in areas where chaffing occurs.
11. Maintain your pace. If you must walk, then walk! There’s no shame in walking in a marathon.
12. Smile in front of the camera and race your hand when you cross the finish line! Tip: practice your finish line pose.
13. Wear comfortable racing gear, sunglasses, visors etc.
42K
Don’ts:
1.
Procrastinate training. Follow your training plan.
2. Drink alcohol during your rest week.
3. Overeat breakfast on race day.
4. Eat spicy food 2 days before the race.
5. Eat oily foods the night before race.
6. Think you can wear the extra shoes and the extra singlet
4. Try anything new on race day (shoes, socks, singlet, shorts, etc..) make sure you have road tested what you are wearing.
5. Overhydrate. You don’t want to be bloated for the next 30 kms! Take in your hydration systematically. Balance your energy gel, sports drink, water intake.
6. Race the first 32k. Race the last 10k! This is where the runners and the marathoners are separated.
2. Drink alcohol during your rest week.
3. Overeat breakfast on race day.
4. Eat spicy food 2 days before the race.
5. Eat oily foods the night before race.
6. Think you can wear the extra shoes and the extra singlet
4. Try anything new on race day (shoes, socks, singlet, shorts, etc..) make sure you have road tested what you are wearing.
5. Overhydrate. You don’t want to be bloated for the next 30 kms! Take in your hydration systematically. Balance your energy gel, sports drink, water intake.
6. Race the first 32k. Race the last 10k! This is where the runners and the marathoners are separated.
Additional
post Marathon tips:
1. After
crossing the finish line, it is a MUST that you take in at least 500
calories of food. Your body will start to recover, and it needs the
calories to start repairing. Best recovery drink: CHOCOLATE MILK! Do
this also after your long training runs, even after your 15-21k
races. There is a 30 minute window to do this, otherwise if you don’t
you won’t recover faster. A good recovery is a good
training/race.
2. Try to do a short recovery run a day or two after the race. This is to flush out the lactic acid that has accumulated.
3. The best benefit of finishing a marathon? Is eating so much and not gain a single weight! But be careful of what you eat.
4. You can start training again after 2 weeks of recovery period. If you still find it hard to run, don’t just stop being active. I highly recommend doing low impact training. Swimming, biking, boxing, kayaking, etc… one that does not involve pressure on the knees.
5. If you feel sluggish, and unmotivated. Do tip #4. Take a break from running and pick your next race. Take it slow. You can start enjoying the short races… 5k, 10k, 15k and 21k races. Try to beat your PR’s.
6. Lastly, this is not a sport, it’s a lifestyle.
2. Try to do a short recovery run a day or two after the race. This is to flush out the lactic acid that has accumulated.
3. The best benefit of finishing a marathon? Is eating so much and not gain a single weight! But be careful of what you eat.
4. You can start training again after 2 weeks of recovery period. If you still find it hard to run, don’t just stop being active. I highly recommend doing low impact training. Swimming, biking, boxing, kayaking, etc… one that does not involve pressure on the knees.
5. If you feel sluggish, and unmotivated. Do tip #4. Take a break from running and pick your next race. Take it slow. You can start enjoying the short races… 5k, 10k, 15k and 21k races. Try to beat your PR’s.
6. Lastly, this is not a sport, it’s a lifestyle.
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