6 Things you need to know before running a marathon (3 of 6)

3. Your pre-race preparation can make all the difference between success and failure.
The worst thing you can do is just swan up to the start line and start running. It won’t be long until you’re a dying swan if you do that! Without proper pre-race preparation your race can be over before it begins. Here’s a few vital things to get right before the race begins.

· Bring your favorite foods with you to the marathon. You might not be able to find them where you are traveling.
· Drink plenty of water and start eating a high carbohydrate diet three days before your race.

* Don't change your diet dramatically unless you've successfully experimented with the changes before and are comfortable with your marathon nutrition.
· Plan for starting line logistics. Consider bringing an old blanket, sleeping bag or foam mat to lie on in case your wait at the starting area is a long one. This happens often at the NYC Marathon and many other point-to-point marathons. A bin bag can provide a short term solution if it’s cold or wet and its easily discarded. Have your own water and toilet paper available.
· Pack plenty of cold weather gear and be sure to bring a hat and gloves if it’s a winter run. These are the most important pieces of clothing for running in cold weather. Try to bring only clothing and equipment that you won't mind losing.
· Pack clothes and equipment that you've used before. Don't pack brand new socks, shoes, shorts, etc... that you haven't used at least a couple of times.
· Do not skip any prescribed medications.
· Study the weather reports carefully. Understand how possible changes in weather will affect your race.
· Study the course profile and know the general terrain you'll be racing over. Most decent marathons provide an outline that you can download.
· If possible, stay in a good hotel near the start. Social obligations and staying with relatives at the race location are interactions that lead to additional stress and lack of focus. See your friends and relatives after the race, not before.
· Eat foods that are normal for you and don't experiment with foods, drinks, power gels, carbo-loading formulas, etc… that you haven't tried before.
· Go to bed early two nights before the race. That night's sleep is more important to good racing than the night before. If you've slept well two nights before the race you needn't worry too much about lack of sleep the night before.
· Prepare the night before. Pull out your clothing, number, carry-bag, water bottle for pre-race hydration, toilet paper, Vaseline, and anything else you'll need in the morning. Put them in a place you can find them easily the next morning.
· Don't worry about sleep the night before. Stay up and watch TV or read until you're so sleepy you can't stay awake any longer. Once you start preparing for bed, avoid thinking about or discussing the marathon.
· Don't eat at the race "carbo-loading dinner" unless this is an experience you just can't live without. Bad things can happen at mass produced dinners and the stress level is usually high.