The checklist to run a marathon without forgetting anything

The pre-competition process in many cases is usually exhausting and stressful : you have trained for months and have probably spent a lot of effort, dedication and money on your race bib, so leaving things to chance at this point is not a option. Whether there are weeks or hours until the race, it is a good alternative to follow this checklist to run a marathon to make sure you maximize your achievements and arrive at the starting line with all the energy, calm and ready to give your best.

Checklist for running a marathon: what to do before, during and after the race

1. The month before the race

Our checklist to run a marathon starts a month before the race at the level of paperwork, but you must already have been training for several months. The results are usually better when we prepare things in advance, so 30 days before the marathon you must make sure that all your preparations in relation to the transfer are in order. This list can help you cover every detail:

1. If the race is out of town, have you confirmed your train, plane or bus reservations?
2. Make sure you have plenty of time for arrival and departure . You have to have plenty of time to be able to pick up the bib without rushing and also to shower and rest after the race.
3. Where will you stay the night before the race ? In case it is a hotel, you can call to request special requests such as a mini fridge, to be well fed and hydrated before the race.
4. Clear the agenda , make sure you do not have things pending for work for that day that could distract you, in the same way, if you have children and you must look for someone to take care of them, try to leave them under safe and responsible care to avoid incidents.
5. Test during your last races what type of clothing is most comfortable and what snacks and energy drinks you will use.

2. The week before the race

With little time before the big day, it’s the crucial time to get serious about nutrition and sleep for the best marathon result.

1. Try to get a little more sleep each night , even if it’s only 30 minutes.
2. For now, avoid any new or high-impact activities. If necessary, postpone any projects at home or between friends that can expose your body to long periods of exertion, it is important to conserve your energy.
3. Little by little, increase your carbohydrate intake . This doesn’t necessarily mean that you need more calories overall, but you should replace some calories from fat and protein with carbohydrates. Eating oatmeal or toast for breakfast instead of eggs or having a juice or sports drink can be an easy way to go.

3. The night before the race, the key point of the checklist to run a marathon

It is normal for the nerves to attack and it is impossible to sleep; but you must make the effort to rest and be ready for the next day . Also, many runners think that it is the penultimate night before the race that really matters when it comes to sleep.

Keep these tips in mind to get the best possible rest:

1. Eat lunch and dinner that are easy to digest . Avoid anything that is too spicy or greasy and stay away from excess fiber.
2. Drink plenty of water throughout the day , and if your run will be in hot or humid conditions, consider a replacement drink that contains electrolytes.
3. Before going to bed, put everything you will need for the next day within reach : number, race outfit, socks, shoes, watch, headphones, phone, anti-chafing cream and mid-race snacks.
4. Set two alarms to make sure you don’t fall asleep

4. Race day

Came the day! Food before the race is important so it is time to eat a good breakfast .

1. Have something you practiced for breakfast, hydrate and drink sports drinks in the hours before the marathon, but stop an hour before the event to avoid unwanted stops to the bathroom.
2. Once you get to the start, check your bag (if necessary), go to the bathroom and start visualizing the amazing party you are going to join.
3. Make sure you know what time your starting point closes and head there with some free time.
4. Once the marathon starts, try to keep the pace under control and enjoy the experience.

5. After the race

You’ve got it! Once the race is finished there are still some things that you should take into account. It is actually advisable to resolve these points before the race.

1. Do you have a plan to get together with family and friends? Make sure they can contact you by mobile
2. How will you stay warm after the race? Bring an extra jacket or have a friend or family member bring it for you
3. If you have plans for a post-race celebration, consider making a reservation in advance, especially for a marathon in a big city like Madrid or New York.
4. Live a new experience! Find a new marathon to run.

conclusion

All experiences are best lived with preparation, this checklist will allow you to be really ready for everything that involves running a marathon before, during and after it. With this proper preparation guide you will be able to achieve all the goals that you have proposed for your career.

References

• Harrington, M. Must-Have Marathon Checklist. For Active [revised March 2020].