6 things you need to know before running a marathon (4 of 6)

4. Get your mind sorted out for the actual race

· Wake up early and wake up slowly. Leave yourself plenty of time to execute your race-morning plan. Relax and don't rush.
· Do a short warm up. Do 10-15 minutes of very easy jogging, walking and stretching followed by a few easy striders at race pace. Your muscles should be warm, flexible and prepared to easily run at your planned race pace.
· Review the weather at the start and adjust your race plan if necessary. If the starting line temperature is above 50 degrees and looks like it will warm significantly, then thought should be given to slowing your planned race pace and extra special attention should be given to hydration.
· Prepare your mind. Visualise the course as much as you can.
· Review your goals, splits and marathon race strategy.
· Stay relaxed, expending as little mental energy as possible.
· Visualize finishing and celebrating.
· Everyone has negative thoughts. When they occur just push them away and review the positive aspects of your training. Think about the best workout you did in the last three weeks or a recent race where your results were particularly good.
· Apply lubricant to areas that will chafe. If the marathon conditions will be cold apply it to thighs, forearms and calves.
· Wear cap and gloves, if even slightly cold. You can always discard them during the race.
· If you eat or drink before your race, don't eat anything that you have not tried before.