Avoid These Mistakes on Marathon Race Day!

😬Trying out new gear on race day can lead to unexpected discomfort or issues that can negatively impact your marathon experience.

🍽️Having a solid nutrition strategy, including carb-loading before the marathon and fueling properly during the race, is crucial for optimal performance.

🗺️Planning your race day logistics, including travel, timing, warming up, and knowing where to be at the start line, can help reduce stress and ensure a smoother experience.

🔁Conducting dress rehearsals in your training, including wearing your race gear and testing your nutrition strategy, can help identify any issues and make necessary adjustments.

🚽Making sure to use the restroom before the race and strategically planning toilet visits during the marathon can prevent discomfort and interruptions.

Should I try out new gear on race day?

—No, it's best to avoid trying out new gear, including shoes, socks, and running packs, on race day. Instead, test them during your training to ensure they are comfortable and don't cause any issues.

What should I eat before and during the marathon?

—Carb-loading a few days before the marathon is recommended. On race day, have a carb-dense meal that you have tested in training. During the race, experiment with energy gels or other compatible foods to fuel your body and prevent glycogen depletion.

Why is planning race day logistics important?

—Planning your race day logistics, including timing, transportation, and warming up, ensures you arrive at the start line with ample time and reduces stress. It also allows you to familiarize yourself with the environment and make any necessary adjustments.

Can gastrointestinal issues during the marathon be prevented?

—While everyone's digestive system is different, conducting dress rehearsals in your training can help identify foods and fueling strategies that work best for you. It's also important to avoid trying new foods or snacks during the race that may cause gastrointestinal distress.

How can I strategically plan toilet visits during the marathon?

—Make sure to use the restroom before the race starts, and if possible, time your last toilet visit to be as close to the start line as possible. Additionally, pay attention to aid stations with portable toilets along the race route and plan your visits accordingly.

00:44Learn about the big mistakes that many runners make on marathon race day.

01:22One common mistake is trying out new gear on race day, which can lead to unexpected discomfort or issues.

03:18Having a solid nutrition strategy, including carb-loading before the marathon and fueling properly during the race, is crucial for optimal performance.

07:14Neglecting race day logistics, such as planning your journey, arrival time, warming up, and knowing where to be at the start line, can add unnecessary stress.

09:38Conducting dress rehearsals in your training, including wearing your race gear and testing your nutrition strategy, can help identify any issues and make necessary adjustments.

09:58Strategically planning restroom visits before and during the marathon can prevent discomfort and interruptions.