15 Marathon Tips

Here's a list of many marathon tips I have shared with athletes. I will be elaborating on them during 26 days of running tips leading up to the NYC marathon this year!

1. Don't overeat the day before. A big meal is a myth. Have simple food & avoid too much dairy and fiber.
2. Stick to your nutrition plan. Water + Power Gel (more salt) / 4-5 miles. Use caffeine strategically.
3. Use parallel lacing on shoes to reduce pressure & prevent stress fractures.
4. Get your body and mind ready with a few "strides" or 100 meter pickups before the race.
5. Have a phrase like "Easy, Light, Smooth" or "Smile :)" to recall each mile.
6. Avoid long, loopy strides to prevent fatigue & injury. Improve your cadence to at least 180 steps/min.
7. Pain is inevitable. Run to overcome pain & replace it with something wonderful. Suffering is optional.
8. Start slow & finish strong. Easy to say but difficult to do!
9. Exerting yourself to the fullest within individual limits: essence of running & metaphor for life.
10. Keep moving after the race. Continue to hydrate and make sure to get some protein within 30min of finishing.
11. Make running a habit- have a "reward" in mind (chocolate milkshake) and isolate the "cue" (time of day).
12. Run a race in costume. For the fans & the challenge. A reminder not to take things too seriously.
13. Rest is a good thing. Running is high-impact, know when to let your body recover, esp. after a big race.
14. The only way to run faster is to train faster. Find a track & do 800s, w/ 400 easy jog after each.
15. Run YOUR pace. Don't chase the person who passes you if it's not part of your plan.

Before a Race

Tapering is common practice.  This consists of reduced mileage and calories but still a few anaerobic workouts.  Similar to the belief in easy jogging the day after a marathon, it can be good to do light running or exercise, one or two days before a race, for mental and physical confidence.

Avoid experimenting with meaty, gassy, spicy or hard-to-digest foods. Stick to carbs (pasta!), veggies and some good fats and protein for a normal size meal. A lot of dairy generally doesn't sit well prior to racing.

The most obvious and important ritual is to hydrate as early as 48 hours before, mainly water plus electrolytes, to help prevent dehydration, cramping, and any heat-related conditions.  

Double check race logistics, gear and transport. Finally, sleep early for 7+ hours but don't stress if you end up getting less...adrenaline and a little caffeine will make up for it!