In General

• Drink four to six ounces of water every hour.
• Mentally rehearse the marathon: feeling good, overcoming challenges, recovering.
• Eat small carbohydrate snacks constantly.
• Relax with friends or family.

The Night Before

• Drink four to six ounces of water every hour.
• Eat light carbohydrate snacks like energy bars.
• Relax, laugh, enjoy the moment.
• Go over the procedure, route, etc. for getting to the start.
• Do a very relaxed mental rehearsal of the marathon, concentrating on the positive.
• Pack your bag.

Your Marathon Bag Should Contain

• Race number and pins
• Race instructions, map, etc.
• Copy of "Marathon Morning List² (in tomorrow's email) and a copy of your magic marathon words
• Prepare to bring a controversial issue, at least one interesting story and at least one joke
• Shoes, socks, shirt, shorts, and warm-up suit
• Other clothes if it's cold: tights, polypro top, long-sleeved T, gloves, hat, ear covering, etc.
• Water (about 32-64 ounces)
• Bandages, Vaseline, etc.
• $20-30 for reserve funds (rapid transit tokens, etc.)
• Energy bars or your chosen carbohydrate source (enough for start, second half, and after)
• Fanny pack or plastic bags, pins
• Some extra "throwaway" shirts and/or pants as extra layers in case the staging area is cold
• Garbage bags as an inexpensive waterproof top and ground cover

Marathon Morning List

• Drink four to six ounces of water every 30 minutes until you hear "sloshing."
• Eat - according to the schedule which has worked for you in the long runs (example: one energy bar with eight ounces of water, one to two hours before the start).
• Bring your bag, car keys, etc.
• Leave at least 30 minutes before you think you'll need to leave . . . in case of traffic, etc.
• If you have several hours at race site before start, stay warm, get off your feet and relax.
• Sixty minutes before the start, walk around the staging area to mentally rehearse lining up.
• Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
• Jog for three to five minutes (very slowly) just before lining up.
• Keep the legs moving, in place if necessary, as you stand waiting for the start.
• If going for a time goal, get to the starting area early enough to secure a good place.
• Most of us with the goal "to finish² should line up in the back of the crowd.
• Joke around; enjoy the energy and personalities of the folks nearby.
• Go out slowly. If it's hot, go out even slower!
• Get over to the side of the road and take every walk break, from the beginning.
• Drink at every water station until you hear sloshing in your stomach.
• If you feel warm, pour water over your head at each water stop.
• Each walk break gives you a chance to appreciate and enjoy every mile.
• When tired shorten your stride.
• Don't stretch during the run or immediately afterward.
• You may cut out the walk breaks after mile 18 if you're feeling good.

Immediately Afterward

• Grab water and carbohydrate food(s).
• Walk, eat and drink for at least a mile.

Recovery

• If possible, immerse your legs in a cold bath, as soon after the finish as possible.
• Walk for 30 to 60 minutes later in the day.
• Eat carbohydrate snacks continuously for the rest of the day.
• Drink four to six ounces of water or electrolyte fluid (at least) every hour.
• Walk for 30 to 60 minutes the next day.
• Run/walk for 30 to 45 minutes two days after the marathon.
• Continue to alternate: walk 30 to 60 minutes and run/walk 30 to 45 minutes.
• Wait at least a week before you 1) schedule your next race and 2) vow never to do another marathon.