Aim for 8-16oz of water 1-2 hours before running.
Aim for a simple combination of carbohydrates (bagel, toast, granola, oatmeal), natural sugar (jelly, banana, apple, honey), and protein (peanut butter, yogurt, grilled chicken).
As you progress, listen to your body – if your muscles and joints are hurting after every run, slow down and do less mileage until you are better prepared.
Your body will raise it’s temperature by 10-15 degrees, so dress as if the weather is 10-15 degrees warmer. [5] X Research source
Your heel should stay snugly in the shoe. You should have room to wiggle your toes. The balls and arches of your feet should be comfortable but not tight. [6] X Research source There is a growing movement to run barefoot for it’s supposed health benefits, but only try it if you are sure you will not step on anything dangerous. [7] X Research source
It takes upwards of 6 weeks for you body to benefit from hard training, so a hard workout two days before the race won’t help you. Marathon runners often begin tapering 3-4 weeks before a race, lowering their training mileage by 10 miles each week. [9] X Research source Either rest completely or take it very slow the day before the race.
Day 1: Eat lots of complex carbs – starchy foods like whole wheat pasta and bread, oatmeal, and quinoa. This allows your body to digest fully a few days in advance. Day 2: Begin switching to simple carbs like fruits, pasta, and white bread. Cut any junk food from your diet now. Day 3: Keep eating simple carbohydrates, like a big plate of pasta with marinara sauce. Try to eat your last big meal 12-15 hours before the race. [11] X Research source Try this diet out a few days before a training day to see how your body feels with different foods.
Do not “over drink” by chugging right before the race – your body won’t have time to absorb it and you will feel bloated.
Jog lightly for 10-15 minutes, gradually increasing pace. Lightly stretch each muscle, holding for no more than 10 seconds each. Slowly jog for another 10 minutes. Mix in 3-5 lunges, squats, skips, and jumps to warm up specific muscles. [16] X Research source
High Knees: With every step, lift each knee up to hip height. Butt Kicks: Exaggerate lifting your back leg so your heel comes up and taps your buttocks. Shuffle Step: Turn sideways and move horizontally for 3-4 steps. Pivot on your front foot and face the other direction, shuffling for 3-4 steps before alternating again.
Hip Openers: Walking laterally (side to side), lift your front knee up to hip height and then slowly arc it out to the side, turning you the other direction. Repeat with the other foot. Hip Closers: Walking laterally, pick up your back leg and arc it in front of your body. Pivot on your balancing foot so that you face the other direction and repeat.
Step forward with one foot, bending 90 degrees at the knee. Rest on the toes of your back foot. Drop your hips down towards the ground, keeping your front knee bent at 90. Keep your back straight as your drop. Pick up your back foot and step forward with it, repeating on the other side of your body. Repeat 10-15 times on each side.
Step forward with one foot, bending 90 degrees at the knee. Rest on the toes of your back foot. Drop your hips down towards the ground, keeping your front knee bent at 90. Keep your back straight as your drop. Pick up your back foot and step forward with it, repeating on the other side of your body. Repeat 10-15 times on each side.
A stretch should never hurt – so don’t push yourself thinking that you are getting a “better” stretch. [19] X Research source
