Top 3 tips for virgin marathon runners plz

seanin4711

hi all!
as stated need as much tips as possible as venturing into the unknown past 20 miles.
I would like to finish ,thinking of around 4 hours but holding myself to that.
I want to try and enjoy it.
so far i have
pace myself
drink little and often
enjoy the buzz

Thinking of gels and water all way round coupled with a good breakfast.
that should do it or what about sports drinks all round and no gels/water?
not sure which way to attack it.
Used high 5 gels during long runs and found them to be of minimal use.

slan
s

PS being following Hal Higdons Novice 2 program

HardyEustace

Don't do anything new on race day - no different food, no shiny new shoes, no lovely new shorts that'll serate your back

Don't wear too many clothes - shorts and a singlet will suffice for the race, you're meant to be cold at the start

Don't drink too much - just as much as your thirst dictate

*bonus points
- if you've people cheering you on then cheers from mile 18 onwards mean a lot more than those at mile six
- don't take off like a scalded cat at the start, you've lots of miles to go
- if you've a garmin or equivalent, remember to turn off the heart rate limit warning beeps. They'll wreck the heads of everyone round you otherwise.

macinalli

My €0.02:

• Get plenty of sleep 2 nights before the race. The night before the marathon you'll be excited and won't sleep well - it's important not to be shattered before the race starts!
• Bring a rag of a t-shirt/bin liner to the start line. You could be there a while waiting to start and you don't want to freeze to death - something you can throw away
• Smile for the cameras - there will be loads of people taking snaps, make sure to look good in at least one of them. V important for when you want to email your mates that didn't believe you'd do it;)

kerinsp

Will Gels be handed out at the water stations? I've no pockets on my running gear.

seanin4711

kerinsp wrote: »

Will Gels be handed out at the water stations? I've no pockets on my running gear.[/QUOTE

ty]

Izoard

1) Vaseline
2) plasters for nipples
3) smile & acknowledge the support

asimonov

Izoard wrote: »

1) Vaseline
2) plasters for nipples
3) smile & acknowledge the support

That's not what he meant by virgin marathon runner.

Izoard

asimonov wrote: »

That's not what he meant by virgin marathon runner.

Oops..wrong forum.

Now, where did I put that gimp mask...

Slogger Jogger

Fresh from a meeting of Wicklow marathon runners this evening here is a couple of pointers...

The Tuesday, Weds and Thurs before the marathon - countdown days 6, 5 and 4 - cut down on your carbs. Eat anything else but little carbs. Then on the Friday, Saturday and Sunday - countdown days 3, 2 and 1 - ramp up your carbs and water. This will help store up energy and water you'll need during the race.

As you do this reduce your mileage. The 6 days before the marathon will probably be something like this: 6 miles, 5 miles, 4 miles, 3 miles, 2 miles, 1 mile. Don't be tempted to run long in the days before a marathon.. you need to save yourself for the big day.

Race morning, get up 3 hours at least before the start and have a breakfast, but nothing too big. Only take gels if you've done so in training and if they are the same type that you are used to. The carb loading from the previous few days should help you when it comes to the dreaded marathon wall at c. 20 miles.

Only wear running gear that you've used before in training. Use vaseline on areas that can chaff.

Don't start too fast. Starting slower and getting into your running is the best way to go.

Don't drink too much as you do your marathon. A few gulps at each water station should be more than enough.

Best of luck. Try and enjoy it. We only ever run our 1st marathon once

Peckham

Slogger Jogger wrote: »

The Tuesday, Weds and Thurs before the marathon - countdown days 6, 5 and 4 - cut down on your carbs. Eat anything else but little carbs. Then on the Friday, Saturday and Sunday - countdown days 3, 2 and 1 - ramp up your carbs and water. This will help store up energy and water you'll need during the race.

Of course, there are a number of schools of thought on this (SJ coming at it from the traditional school of thought). Personally I'm on the side of maintaining a normal diet right up to 3 days beforehand (having cut all the junk food out a few weeks previously). Then for the 3 days beforehand I'd make sure that my carb intake is a little higher than normal (not by much though) and I'd make sure that I never go hungry (I tend to snack on tea brack for the final 3 days). It's important not to go OTT on the carb loading.

Mods - can we move this to the main forum? It's a very useful thread.

asimonov

sorry i have 4....

1. Have some non-performance goals...like to drink water at every water-station or to high-five some randomer

2. remember everyone feels good at mile 18

3. you never need to be ahead of your target time - you only need to be on target for one mile - the last one.

4. relax and enjoy the first half; you'll need all your mental strength to focus for the second half.

plodder

• Cut your toe nails a day or two beforehand
• Bodyglide is better than vaseline. It'll last the whole distance.
• Plan (well in advance) how you're getting to the start. Dublin bus and irish Rail will be all still asleep at that time on bank holiday monday.

shels4ever

Get to Half way thinking this is the easiest thing you have ever done, if your finding it hard at that point its too late.

Peckham

One tip for each stage of the day:

Before the race
Don't drink too much water. If you have been hydrating properly over the previous few days, you shouldn't need more than a glass of water about 90 minutes before the race. Don't make the mistake of carrying a bottle of sports drink/water to the start, as you'll end up nervously drinking it all and then having a full bladder after about 5 miles.

During the race
For the first half of the race you should practically be sleepwalking. Try to relax as much as possible, soak up the atmosphere, chat to runners around you. As tempting as it is, don't overanalyse your performance. You need to conserve energy for what hits you at the 18-20 mile point.

After the race
Smile when you cross the finish line. Whatever happened out on the course is behind you now. You may have missed your target time, but don't start grumbling about your "rubbish 3:45" or whatever. Your "rubbish time" is someone else's "dream time". Hide your disappointment. Don't devalue what someone else would love to achieve.

Slogger Jogger

Peckham wrote: »

Of course, there are a number of schools of thought on this (SJ coming at it from the traditional school of thought). Personally I'm on the side of maintaining a normal diet right up to 3 days beforehand (having cut all the junk food out a few weeks previously). Then for the 3 days beforehand I'd make sure that my carb intake is a little higher than normal (not by much though) and I'd make sure that I never go hungry (I tend to snack on tea brack for the final 3 days). It's important not to go OTT on the carb loading.

Mods - can we move this to the main forum? It's a very useful thread.

Dr. Brendan O'Shea spoke at length about the glycogen/carb loading approach last night. 21 marathons in I've never actually tried this traditional method, so I'll give it a go next week. My usual approach is to eat all around me in the last week, full stop. So I'll report back as to how it worked for me.

The Fool

kerinsp wrote: »

Will Gels be handed out at the water stations? I've no pockets on my running gear.

Safety pins onto shorts for the gels

MrCreosote

My 3 tips:

1: Don't start out too fast
2: Don't start out too fast
3: Don't start out too fast

I did DCM last year and made a slight error in pacing for the first half:)

Krusty_Clown

Run the first half slower than the second half.
Be self sufficient for your energy needs (take water at all water stations).
Relax and enjoy yourself, even if you're going for a big PB. Your HR will stay lower, and it will make achieving your goals easier.

ger664

Peckham wrote: »

Before the race
Don't drink too much water. If you have been hydrating properly over the previous few days, you shouldn't need more than a glass of water about 90 minutes before the race. Don't make the mistake of carrying a bottle of sports drink/water to the start, as you'll end up nervously drinking it all and then having a full bladder after about 5 miles.

[

+1.

If you however have the will power not to open the bottle until mile 2-3 I would bring it to the start. It allows you to skip the mayhem of the first water station.

Highway_To_Hell

It can be quite cold waiting for the start of the race, wear old tracksuit bottoms and sweatshirt you are happy enough to throw to the path just before the start (they are collected and recycled/given to homeless) for the past few tears I have availed of the Lidl/Adli cheap running gear (hat gloves ...) and discard hese on route as required. ALDI specials are available today.

enjoy the experience and have a big smile when crossing the finishing line.

As others have said, don't go out to fast. during my 1st marathon a few years ago I set my planned pace on my Garmin and when going up O'Connell street I thought I was going backwards due to the number of people streaming past me, I was tempted to pick up my pace but held back, by the half way stage evryone else seemed to be going backwards.

RubyK

ger664 wrote: »

+1.

If you however have the will power not to open the bottle until mile 2-3 I would bring it to the start. It allows you to skip the mayhem of the first water station.

That's not something I had even considered. Cheers ger664

BeepBeep67

Heres the check list that Amsterdam send out, some general points highlighted :

- Fill out the medical passport at the back of your racing number;

- Pin up your racing number at home;

- Watch the weather reports for Sunday and do not dress yourself to hot;

- Bring dry/warm clothes with you for after the event (having a shower is limited possible!);

- Participants in the marathon have to be at 9.30 inside the Olympic Stadium at the latest, after this time the entrance to the stadium will be closed.

- The hand in of clothes will take place at the following points:
8 km en 42 km – on outside ground around Olympic Stadion
21 km – sports venue Zuid and outside in the tent.
You can give your clothes arbitrarily, so not in order of starting number.

- Take enough time to go to the toilets;

- Run in your own speed and make use of the sponge and water stations along the course and after the finish;

- At the finish you receive a medal. Outside the stadium you receive AA-Drink and you can hand in your rental chip here, at the water station or in sports venue Zuid. You can only use this single-use-chip one time. However, afterwards the chip has still worth for the organisation;

- Every participant whose e-mail address is known, will receive an e-mail after the event with the net time as well as the realized split times. This service has been made possible by www.uitslagen.nl;

- Are you looking for a point where you can meet your family or acquaintances after the finish? We advise you the information point after the water station outside the Olympic Stadium. All participants pass this point by leaving the stadium.

eliwallach

If you're not hurting at mile 20, then you're doing it wrong.

BeepBeep67

McMillan's advice:

Below, you will find the instructions I use with my coaching clients who are getting ready for a marathon. These general guidelines and tips will help you get to the line ready for a peak performance. As always, you should have practiced much of what is in this packet. Race day is simply a celebration of all the hard work you have completed and a chance to let your performance shine!

First, pat yourself on the back. Training for a marathon is not easy and often does not go smoothly but getting to the line shows your dedication and determination. The race is the icing on the cake. As this week of nervousness proceeds, take time to remember to thank those who have supported you in your marathon quest.

The two weeks prior to the marathon is what I call the 'great marathon freak-out' that occurs during the peaking process. Questions abound. Self-doubt creeps in. Fear is present. The marathon becomes monumental. Don't worry. Everyone feels this way. We put so much into the training and want desperately for the race to go well. Use this peaking time to reflect on all your successes in the training. Think good thoughts. Run strong in the remaining workouts and focus on relaxing the body/mind. Negative thoughts will creep in but just push them aside and focus on the positive. Don't over rest or overeat but just relax and smile.

A few general tips for marathoners:
1) Pack your race gear in your carry-on baggage. You can always buy new casual clothes but you don't want to have to buy new shoes and race clothes for the race. Lay all your gear out on the bed and make sure you pack everything you need in your carry-on bag. Don't forget band-aids, chafing prevention, nutrition, etc.

2) Carry food with you at all times. In the peaking phase, you never want to get hungry (especially the last 3 days before the race). Again, don't overeat but just be prepared in case a meeting goes long or you are late for a meal. Always have a good snack available. In addition to your race gear, pack some good food in your carry-on bag. You may want something to eat on the plane/train/car. This week is also a good week to have fluids with you at all times as well. Don't over drink but just be prepared. Have something available at all times. Variety in beverages is good as well - water, sports drinks, juices, etc. Also, don't forget the nutritional products (usually energy gels, electrolytes) that you plan to use in the race. Pack these in the carry-on bag. Leave nothing to chance.

3) The first thing you should do after settling into your hotel is find a grocery store. Ask the front desk for the nearest one or call ahead to expedite the process. Go immediately to the grocery store and stock up. Buy the foods you like and you know prepare you best for running. I buy bananas, sports drinks, water, instant oat meal (though usually brought from home), bagels and spread, peanut butter and jelly, energy bars, etc. Again, you never want to get thirsty or hungry prior to the race. Being stocked will help avoid this. Don't just eat out of nervousness but have food available if you need a snack.

4) Plan ahead for your meal on the night before the race. There are likely many runners plus families coming to the race. Restaurants fill up. Call ahead and find a place you'd like to eat and make reservations. Don't leave your meal to chance. Find a relaxing place and enjoy a nice relaxing dinner. I usually try to eat close to my hotel so I can take a leisurely 10-15 minute walk after dinner. Don't eat too early or too late.

5) You'll likely need to visit the expo to pick up your race number, chip, etc. Enjoy the expo but don't spend all day there. It's too much time on your feet. Browse through it, pick up what you need and get out. The expo is where many runners get dehydrated and hungry so carry fluids and fuel with you to keep this from happening.

6) Race morning will be exciting but you need to plan your morning ahead of time so you just follow the routine and don't have to stress about anything. You'll be keyed up but you shouldn't need to panic about anything. Plan your wake up time to allow for your morning breakfast and digestion. Your marathon-specific long runs have provided ample opportunity to figure out your pre-run routine so follow it. Have a good breakfast, get your bowels empty, get dressed and get to the starting line. Plan all of this out for timing. Count backward from the race start. Have breakfast with you or know where you are going to get it. Stay relaxed. Use your hotel bathroom as much as possible because the portajohns always have a line. Have your gear laid out the night before so you can just go through the motions getting dressed and ready. Keep fluids and easily digestible foods close at hand up until the start.
I always have a banana (they digest easily) with me up until right before the race. If I ever feel that breakfast is 'wearing off', I can have a few bites of banana. I also keep a fluid bottle in hand all the way up the start. I chuck it with a minute or two before the race. I don't constantly drink but just have it in case I feel the need to drink something or wet my mouth. Lining up for the race can be stressful so plan ahead. Know where your corral/pacing area is and how to get to it. (You may want to scout this out the day before the race if the start is close by. Don't think you can arrive 10 minutes before the race and step on the line. Plan ahead and you'll be feeling great because you got into your spot in good time, got a good spot in your area and have your nutritional and fluid needs met. Monitor the weather the rest of the week so you will know how to dress. I always have some 'throw away' gear on hand in case it's cold. You should have a hat, gloves and t-shirt that can be peeled off and tossed aside if not needed or to toss after warming up during the race. You may want to have an old t-shirt available to wear while waiting in your corral.

7) Most runners on most courses are best when they run very even splits. I like to start out a little slower than goal pace for the first few miles to warm up but then settle into goal pace. I always think about running as efficiently and relaxed as possible and don't let your mind think about really racing until 22 miles in the marathon. Remember, what you are doing is not something new to you. You've done this time and time again in training. The race is simply a fun long run with a bunch of other folks along a route with crowds cheering for you. Don't over think things. Just let your body do what it's trained to do. (Get out of your own way!)
Relax in the beginning and get ready to run fast like in your fast finish long runs. Run strong from 22 miles in the marathon to the finish just like you have mimicked in practice. There will be plenty of pacing groups so you should be able to find others who are running your pace. Form some friendships and work together.

8) There will be plenty of fluids on the course. You've had plenty of time to work out your nutrition/hydration strategy for the race. During the race, simply implement it. I usually try to grab a cup as I enter the aid station and another as I exit it. This way, I get two opportunities for fluids since most of it gets spilled. Take your time in the aid stations and get your fluids. Monitor your hydration as you go. If you start to feel full or 'sloshy', skip a station and get the next one. No problem. You know your schedule so just do what's been working for you. In all of this, I never want to try something new. Just do what's worked for you. It's not magic. It's just doing what you have been trained to do.

9) The most important thing to remember is to have FUN! I assume that you run primarily because it's fun. The race must be as well. Don't stress about it or get too caught up in it. Just go there to have fun.
I've also posted two pre-marathon articles on the Running University page of my website. Be sure to scan those as they may be beneficial in your preparations.
Best of luck!
Greg