Running tips
Ready, set, go!
Get a medical checkup from a physician.
Pack things you need to bring to the starting line, which may include a race bib, uniforms, water and snacks, and weather-dependant accessories.
Get running shoes that suit your feet and experience level. Wear specialized running clothes made of the appropriate fabrics — not cotton — to deal with sweat. Women should find a sports bra that suits them.
Make realistic goals, reduce exercise about a week before the race and avoid physically strenuous activities.
Do field or online research about the course.
Properly hydrate a week ahead of the race. Drink lots of water and limit alcohol and coffee.
Sleep and eat well for at least two days before the race, especially if traveling from elsewhere.
Do a 3- or 4-km pre-race jog the day before the event.
Run regularly, covering at least 20 km a week, for at least six months before the marathon.
Day-by-day
Monday: Rest for recovery and injury prevention.
Tuesdays and Thursdays: Run at a moderate pace (slightly faster than your long-distance pace) for the designated length.
Wednesdays and Fridays: Do a cross-training activity, such as biking or swimming, at moderate exertion levels for 30-45 minutes.
Saturdays: Do a slow long-distance run. Run at an easy and "conversational" pace. Control your breathing. You should be able to breathe easily and talk comfortably during your run.
Sundays: Use this day for active recovery. Run at an easy and comfortable pace to loosen your muscles.
You can switch days to accommodate your schedule. Avoid doing two intense days in a row.
