Marathon Day Checklist

Race day is approaching... The following checklist will help you prepare your race day items ahead of time.

Prepare your race day items in advance (see check list below).
Never wear new shoes on the day to avoid unecessary blisters.
Eat well, with plenty of carbohydrates in the last three days. Drink plenty of water, have a good pasta meal early on Saturday evening and just a light breakfast two to three hours before the start.
Get a massage during the week before the race if you can.
Rehearse your race mentally. Be positive and confident.
Drink a little at each water/sports drink station.
Warm up lightly - jog for 15 minutes to get your muscles warm.
Do not go too fast in the first few miles. It is far better to be slightly slower in the early stages than to be infront of your target plan.
After the race take a carbohydrate snack (eg. a banana or sandwich) as soon as possible. It will really start to aid recovery.

Checklist for race day

directions
t-shirt and shorts
two pairs of worn and washed blister-proof socks
running shoes
specialty items - heartrate monitor, orthotics, ace bandages, moleskin
cap
vaseline
bandaids
second skin
arnica
waterproof gear
any special food requirements
music player
tracksuit
sweatshirt
open-toed shoes for after the race
umbrella
towel
cellphone

Training tips - more articles

This training programme is an 8-week introductory programme. Remember that it is your overall fitness which will determine your success in the marathon, not the quantity of miles in your training log or even the number of long runs which you have completed.

Drinking - on long runs drink water before you run, not too much so as to make you uncomfortable, and sip water during the run. Don't get thirsty. During the marathon you will have available isotonic drinks. They are useful for replacing salts and sugar. If you intend to use them train with them.

Eat a well balanced, sensible diet. Increase the carbohydrate content with rice, pasta, bread and potatoes.

Wear the right shoes for you. Seek advice from a good running shoe shop. Take along your old trainers for inspection. It is a good idea to have two pairs and alternate them. By the time of the marathon you will have a pair that are comfortable and not worn out.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Walk/jog 20mins	Rest	Walk/jog 30mins	Rest	Walk/jog 30mins	Rest	40 min walk/jog
Week 2	Jog 15 mins	Rest	Walk/jog 40mins	Rest	Walk/jog 30mins	Rest	Jog 25 mins
Week 3	Walk/jog 50mins	Rest	Walk/jog 60mins	Rest	Jog 30 mins	Rest	20 mins fast
Week 4	Walk/jog 60mins	Rest	Run 25mins	Rest	Jog 40 mins	Rest	Jog 50 mins
Week 5	Rest	Rest	Jog 45mins	Rest	Easy 20 mins	Rest	Run 3km fast
Week 6	Easy 30 mins	Rest	Jog 60mins	Rest	Run 45 mins	Rest	jog 60 mins
Week 7	Rest	40 mins fast	30mins easy	Rest	45 mins easy	Rest	Run 45 mins
Week 8	Rest	Run 45mins	Rest	Run 30mins	Rest	Rest	5km race

View full article »

<<< Food for Training >>>

The ideal diet for training consists of Carbohydrate 65/70% + Protein 15/20% + Fat 15%. Add to this water, vitamins and minerals and you have the ideal balance to refuel your body and provide you with energy stores that can be released when exercising.