To whoever’s running their first marathon: this should NOT be your official checklist. Watch YouTube, lurk in Reddit groups, check the official race website, or heck, prompt G before you come to me.
But if I’m the one who redirected you here…[puts on] the voice
Well hello there,
You’ve come to the right person for advice! Assuming like me, you’ve only taken this marathon seriously since two months ago, barely run 20k a week with 6’10” being the fastest pace, and somehow expected to hit sub-5. Allow me to snap you awake: be realistic about your goals and your body.
Listen closely to your body rather than the numbers. This stays true the day before, the night of, and all through race day. Take this from someone who had an Apple watch, switched to Garmin for battery longevity, and still has trouble navigating which app the data’s being exploited imported to. All I care is the watch’s counting, something.
The tips below are for last-minute racers, like you and I, aiming to complete a marathon without suffering a sudden heart failure or rolled ankle. It’s bare minimum effort to achieving runner status.
Sub-5 is more than possible, it is probable.
Break a leg! Good luck!
Jump ahead with:
- A. Outfit of The Day 🌟 important 🌟
- B. Fuel Up!
- C. The Night Before
- D. Waking Up
- E. Race Day by Km
A. Outfit of The Day (Top → Bottom)
- Running cap Adizero
- Hairbands (keep extras in the pockets)
- Earphones Shokz, OpenMove
- Running top¹ Asics, Metaspeed Singlet
- Sports bra lululemon, Energy Longline
- Bib + safety pins/magnets
- Watch Garmin Forerunner 570
- Running belt Decathlon
- Phone + credit card
- Running shorts lululemon, Speed Up
- Salt candies (as many as you can stuff)
- 5–6 energy gels
- Kinesiology tape for the knees and calves
- Running socks feetures, Light Cushion
- Running shoes Saucony Endorphin Pro 4
B. Fuel Up!
Breakfast options (based on experience):
- Plain onigiri
- Pain au chocolat
- Sourdough slices
- Chewy granola bar
- Salted yōkan (羊羹)
- Banana 🍌 must have 🍌
- Caffeine tablet
Foods to Avoid During Race Week:
- Raw fish or salads
- Italian, or excessive amounts of cream, cheese, milk, and gluten
- Fibrous vegetables and fruits
- Fried foods (tempura)
- High-sodium chips
- Greasy soups (ramen)
30min Before Racing:
- BCAA pills
- 1 energy gel
- Electrolyte water
C. The Night Before
- Charge headphones and phone.
- Take a shower.
- Watch the full route video; take note of sharp turns and major up/downhills.
- Pin bib to running top.
- Stuff gels and salt candies into every crevasse, nook and cranny.
- Try on the full outfit.
- Prepare the kinesiology tape strips².
- Set out breakfast and water bottle next to the outfit.
- Go to bed before 8:00 PM.
D. Waking Up
- Drink lots of water to get the bowels moving early 💩
- Eat breakfast + a banana.
- Do makeup: brows + highlighter, no mascara.
- Slather sunscreen over neck, arms, and legs³.
- Put on the outfit.
- Double-knot shoelaces.
- Grab the disposable water bottle + throwaway warm layers/trash bag with armholes.
E. Race Day by KM
- -0.05k (inside the corral): Full-body stretch, with emphasis on thighs and calves. 🚨 DO NOT SKIP THIS STEP 🚨
- -0.02k (at the bin): Take final sip of water and ditch disposable layers.
- -0.01k (at the release gates): Connect headphones, play 10 seconds of music, then hit pause. Ensures it plays seamlessly on the course. Set up the watch tracking now.
- 0k: Get excited, but don’t rush it! Take a quick selfie. Keep pace slower than 6’30” and pick up speed on downhills. On uphills, push slowly, don’t walk. Enjoy the crowd and cheers.
- 5k: DRINK AT EVERY WATER STATION. If needed, come to a complete stop to avoid choking. Keep a conservative pace to achieve PB.
- 7k: Start taking the gels, and continue every 5–7k after. Never wait until feeling low on blood sugar. Reward yourself with salt candies throughout the race.
- 10k: Grab both sports drink and water. Staying hydrated is critical.
- 15k: Depending on the temperature, cool down with drinking water by pouring it over the head and arms. Good time to naturally pick up speed.
- 21k: Halfway there! Alternate between listening to music and taking in the atmosphere. Laugh at the comical signs, do the high-fives and power-up taps.
- 25k: Ignore the regretful thoughts. You’ll bound to sign up for the next one.
- 30k: This is when the marathon begins! When tired, try intervals of 30sec walks and runs. Count each seconds. Or walk when there’s shade, and run when underneath the sunshine.
- 35k: Happy thoughts only. Drink lots.
- 41k: Time to pick up speed and smile! Keep an eye out for loved ones⁴. I tend to well up at this point.
- 42k: 👏🏼 YOU ARE A FINISHER 👏🏼
Footnotes
- I'd personally always go sleeveless. It always gets surprisingly hot mid-race, no matter how freezing cold it feels at the start line.
- Kinesiology tape tips:
- For each strip, cut a strip longer than 5 grid squares/units.
- Be generous with length. Tape adheres better with more skin coverage.
- Round off all four corners with scissors.
- Tear the paper from the middle of the first grid as if its a BandAid to avoid touching the adhesive.
- To adhere, stretch the tape, then release the tension slightly as it adheres to the skin.
- Run hands over the tape for the heat to transfer to the glue
- For per knee: Exact placement is personal, but I run two strips from right below the kneecap (with the knee bent at 90') extending up the thighs.
- For per calve: Run two strips starting from the sole of the foot, up against the Achilles, and onto the side calf muscle while lying down in a relaxed position.
- Watch a tutorial, if the description above made no sense.
- If you intend to look 20 when midlife crisis actually hits and you take up running.
- The finish line usually restricts non-participants, so they'll be waiting before the line.