Race day is the culmination of months of training, dedication, and preparation for marathon runners. It's the day when all your hard work pays off, and a well-thought-out race day strategy can make all the difference between achieving your goals and falling short. In this blog post, we'll share the key elements of a successful race day strategy for a marathon and our own pre-race checklists!
It is better to be Over-prepared!
A successful marathon race day strategy begins well before the actual race. Here are some important things to consider:
Pre-race Nutrition: Develop a nutrition plan that includes carb-loading in the days leading up to the race (not just the night before!) and a pre-race meal rich in easily digestible carbohydrates. Avoid trying new foods leading up to race day to prevent digestive issues. Many runners eat the same meal the night before their long runs in order to practice what works and doesn't work. You would be surprised that foods you normally tolerate bother you during longs runs. (For more on marathon nutrition, see our post on tips from dietician Lydia Nader.)
Race Day Fuel: Make sure you have all your gels, chews, bars, drinks ready a few days before the race. Zhenya likes to make sure all of her fuel fits into her race day outfit, so she will do a little try on and stuff her pockets with gels! It is a great way to try on your race day outfit in advance as well.
Race Day Outfit: Have you seen the "flat runner" posts on Instagram? They are a great way to tell your friends and family (as well as the rest of social media world) what you will be wearing on race day, but it is also a way to ensure that your running gear is clean, comfortable, and in good condition. Lay out your race-day outfit and accessories the night before to avoid any last-minute stress. And don't forget to snap a pic for the world to see, but also for yourself!
Your Own Checklist: Make a checklist for yourself to remember what to bring, but also to help you feel in control and to calm your nerves. In addition to your race day outfit, running shoes, bib, fuel, hydration, everyone has their own additional items they bring that will help them feel prepared or more comfortable before/during/after the race. Some examples might include: throwaway tops (for cold days), gloves, sunscreen, lip balm, outfits to change into after the race (this can be placed into gear check), toilet paper and hand sanitizer (in case porta-potties run out), Imodium, Tylenol, salt pills, disposable poncho or garbage bag (to sit on while waiting or to drape over yourself if it is raining or cold.) Whatever works for YOU!
Sleep: Sleep is so important to performance and how you feel on race day. Many have trouble sleeping the night before a race, either due to race day nerves, having to get up earlier than usual marathon morning, or adjusting to a new environment or time zone, especially if you are traveling for a race. Try to get a good night's rest 2-3 nights (or more!) before the marathon, in anticipation that you may not get as much as you would like the night before.
Pace Yourself!
Pacing is one of the most critical aspects of a marathon race day strategy. Running too fast in the early miles can lead to exhaustion later in the race, while starting too slow may leave you without enough time to reach your goal. If this is your first marathon, and you chose to go for a time goal, we recommend setting 3 goals:
Goal A - the time you are hoping for, it should be a realistic goal based on your training and within your abilities.
Goal B - a secondary time goal you will still be very happy with.
Goal C - finishing and having a great time!
Importantly, be flexible switching goals, based on what the conditions are (is it hot? humid? windy? rainy?) and how you are feeling that day. And below are additional tips on create a pacing strategy:
Know your Goal Pace: No matter what your goal time is, it is important to know your average pace per mile needed to achieve the goal. With a flat marathon course like Chicago or Berlin, it is relatively easy to run the same pace per mile. Hillier courses require a bit more adjustments. Based on your training, choose a target pace per mile that you believe you can maintain for the entire marathon distance regardless of the elevation gain.
Know Your Pacer: If you are running with a pace group, try to introduce yourself to the official pacers. You can meet them at the Expo or in the corral. Ask whether they will run at a steady pace (same pace throughout the 26.2 miles) or an average pace (pace may be faster or slower, but will average out to the target pace.) This is important because it may impact how you feel the first few miles, especially if the pacer goes out faster than you anticipate.
Use a GPS Watch: Many runners find GPS watches invaluable for monitoring their pace during the race. Set your watch to display your current pace and keep a close eye on it. Some runners choose to do manual laps so the distance on their watch is perfectly aligned with the distance signs on the course.
Start Conservatively: Begin the race slightly slower than your goal pace. It's better to conserve energy early on and gradually increase your speed later in the race.
Negative Splits: Aim for negative splits, which means running the second half of the marathon faster than the first. This strategy can help you finish strong. Negative splits doesn't mean your second 13.1 miles are going to be a lot faster than the first, a 10 second negative split is enough!
Fueling During the Race
Maintaining your energy levels throughout the marathon is crucial. Develop a fueling plan that works for you and ask friends and family for help, if the hydration/nutrition on the course doesn't fit your needs. For instance, Janet will have someone hand off her drink mix of choice halfway through the race.
Energy Gels/Chews/Race day food: Many runners use energy gels or chews to replenish carbohydrates during the race. Plan when and how often you'll consume them based on your training experience. Zhenya likes to carb load 1-2 days before the marathon, have a carb-y breakfast 2-3 hours before the marathon, eat a gel 15-30 min before the start, and then take one gel every 4-5 miles. Depending on your preferences you may be taking caffeinated/non-caffeinated gels. Zhenya usually does every other. Please note that nutrition preferences vary for each person. For instance, Janet will carb-load 3-4 days before the marathon, eat 2 breakfasts (one at home/hotel, one at the start village), and take gels every 45 minutes or so. Do what works for you. For additional nutritional tips, see our post on race day nutrition!
Hydration: We are big fans of bringing our own hand held water bottle and sipping our drink of choice as we run. While there is hydration along the course, it is better to have your own and supplement with water on the course. Taking small sips as we run helps us stay hydrated or when we need to take our brain's focus off the body. Zhenya likes to use hydration stations along the course to cool herself off while running, pouring water on her head, back of neck and wrists!
Mental Toughness
Marathons can be mentally challenging, and your race day strategy should include mental preparedness:
Visualization: Visualize yourself crossing the finish line and achieving your goal. This positive imagery can boost your confidence and motivation. If you are traveling for a marathon, check out the finish line set up a couple days before the race. Take a mental photo of it and know that you will be crossing the finish line on race day. It is also helpful to study the course map and familiarize yourself with where the aid stations are. Some like to divide the course into sections, to break one long marathon into more manageable chunks. (For instance, the Chicago Marathon can be divided into north, west, and south sections.) Another option is to divide a race into distance chunks - 10 miles, 10 miles, 10K.
Mantras: Have a few motivational mantras or phrases you can repeat to yourself when the going gets tough. This can help you stay focused and determined. A few of Zhenya's favorite ones are: Not done yet. Walking is not an option. I can do hard things. Janet's favorites are: I can, I will (especially when going uphill or across long bridges!) Pain is inevitable, suffering is optional. I am so blessed that my body can run a marathon. Try to enjoy this moment, you've trained for months to get here!
Stay Positive & Gratitude: Maintain a positive attitude, even if you encounter difficulties during the race. At some point during the race, you may hit the dreaded 'wall'. Remember that marathons are as much mental as they are physical and if it was easy, everyone would be doing it! Zhenya likes to think about what she is grateful for, it really helps keep her centered and going. Janet likes to interact with the cheering crowds and feed off their positive energy.
This is your moment. You've trained for this. Good luck out there, enjoy the journey and smile!
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