1. Pack Your Bag
If you have ever run or watched a marathon, you are familiar with the garbage that litters the course during and after the race: empty gel packets, paper cups or plastic bottles once filled with refreshment, banana or orange peels, wrappers from nutrition bars or candy. We runners are a hungry bunch! We pack our fanny bags, rely on family and friends on the sidelines or sometimes even complete kind strangers to nourish our bodies to sustain us to that final mile.
When packing your waist bag, pack only those items you have consumed during your training. Race day is not the time to try something new. Items to consider training with and packing include: energy bars, sport gel packets or candy such as gummy bears or jelly beans. Packing sources with carbohydrates can increase your stamina and help maintain a normal blood sugar level, fighting off fatigue.
2. Get by With Help From Friends
If you are uncomfortable running with a pack around your waist, the same bag can be given to a friend or relative to give to you on the course. A word of caution though--in large marathons, it's very likely you could not see your aid person at all. Crowds, failed transportation and inaccurate estimations of your pace are all deterrents for missing your support. If opting for this method, review a map of the marathon course and have a very specific, agreed upon destination. Discuss your pace and approximate as to when you expect to be at the designated area.
If relying on a friend or family member for support, ask them to carry an extra water bottle and sport drink for you. Ideally you should be hydrating every 20 minutes--do not wait until you think you are thirsty.
3. Sponsored Pit Stops
Remember to research and try the brand and products that the race will be providing along the course route. Sampling these during your training will allow you to take advantage of their offerings on marathon day with no digestive surprises. Most races offer bagels, bananas or oranges, gel packs, nutrition bars and water and sport drinks for hydration.
It is not uncommon to stop at every water station to consume liquid. It is imperative to stay hydrated during your race, especially in warmer temperatures. Waiting until you feel thirsty can put your body at risk for dehydration, resulting in fatigue, nausea and increased body temperature.
Consuming sport drinks during your marathon helps maintain your blood sugar level. Sport drinks contain a small mix of carbohydrates, sugar, glucose and electrolytes. Some runners do not like the effect of powerful sport drinks on their stomach and opt for glucose tablets. These are packaged for diabetics and can be found at most drugstores.
