1. Remember to Breathe
You should be able to stay relaxed on race day, so taking care of the details of the marathon ahead of time is a good idea. The marathon route is marked well in advance of the race, so a couple of weeks beforehand, walk or run a portion of the route to get a feel for the layout. Decide before race day where the best place to park is so you can avoid the stress of heavy traffic on the day of your run. Setting out your running clothes the night before and planning to arrive at the race early also helps you keep your focus where it should be--on your performance.
2. Get the Right Fuel
Eating a light breakfast a couple of hours before you run your marathon enables you to push yourself throughout the race without feeling bogged down. Easily digestible foods that your body can use for energy during the race are best, like breads, fruit or other foods rich in carbohydrates. You should however stay away from highly acidic fruits, dairy products and foods that are new to you to avoid digestive trouble along the way.
3. It's all in Your Mind
Many successful runners like to envision their race day from the moment they wake up to the moment they cross the finish line. They see themselves starting the race at a comfortable pace that they're able to sustain for at least three miles to fully adapt their body to the task. They show themselves different phases of the race and always see themselves as controlled, strong, confident athletes. They focus on their breathing and heart rate and see themselves comfortably regulating both. Successful marathoners feel their muscles staying loose and working effortlessly to take them the full 26.2 miles.
4. Hydrate, Hydrate, Hydrate
You need to drink enough water the day before your marathon to make yourself get up at least once during the night to use the bathroom. This is a good marker for knowing when your body is adequately prepared to avoid getting dehydrated during the marathon. When you drive to the race site, drink another 12 oz. of water and be sure to get there with enough time to visit the latrine once more before race time. Take advantage of the water stops along the marathon route to stay hydrated during the entire race.
5. Stay Loose
Before you line up to start your marathon, take a few minutes to warm up and get your blood flowing. Take a light jog for 10 to 15 minutes, but stop jogging about 15 minutes before the scheduled start of the race. Concentrate on keeping your pace slow to keep your body's store of glycogen, or stored sugar in your muscles that your body converts into energy, available when you need it most.
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