Here's a list of many marathon tips I have shared with athletes. I will be elaborating on them during 26 days of running tips leading up to the NYC marathon this year!
- Don't overeat the day before. A big meal is a myth. Have simple food & avoid too much dairy and fiber.
- Stick to your nutrition plan. Water + Power Gel (more salt) / 4-5 miles. Use caffeine strategically.
- Use parallel lacing on shoes to reduce pressure & prevent stress fractures.
- Get your body and mind ready with a few "strides" or 100 meter pickups before the race.
- Have a phrase like "Easy, Light, Smooth" or "Smile :)" to recall each mile.
- Avoid long, loopy strides to prevent fatigue & injury. Improve your cadence to at least 180 steps/min.
- Pain is inevitable. Run to overcome pain & replace it with something wonderful. Suffering is optional.
- Start slow & finish strong. Easy to say but difficult to do!
- Exerting yourself to the fullest within individual limits: essence of running & metaphor for life.
- Keep moving after the race. Continue to hydrate and make sure to get some protein within 30min of finishing.
- Make running a habit- have a "reward" in mind (chocolate milkshake) and isolate the "cue" (time of day).
- Run a race in costume. For the fans & the challenge. A reminder not to take things too seriously.
- Rest is a good thing. Running is high-impact, know when to let your body recover, esp. after a big race.
- The only way to run faster is to train faster. Find a track & do 800s, w/ 400 easy jog after each.
- Run YOUR pace. Don't chase the person who passes you if it's not part of your plan.