I know many of us on here have the marathon coming up and are probably beginning to taper off on mileage. For those that do not want to wait last second to do research on key tips or helpful information, I found some information that I know will help me and I will post it below. Feel free to add on any other tips to this or give feedback on the current ones I have posted as well!
1) Start slow, taper off.
2) Divide race up into chunks
Example: Marathon = 42.2 KM
16KM: 32KM:
FINAL 10KM:
3) Use Positive Self-Statements before and during race.
4) High Carb diet 3-7 days before race
*Load Phase for 3 days [500g of Carbs; Mainly complex]
5) 16-24 hours before race:
To avoid pit stop (piss stop), during race—eat only highly, refined, low-bulk carbohydrates that leave little residue (white bread, cookies, sweets, rice, and potatoes).
6) Pre-Race Meal:
After overnight fast, Liver Carb stores are depleted by 50g. These stores need to be optimal in order to maintain blood glucose levels near the end of the marathon.
*Pre-Race Meal Should contain easily digestible carbs (bread, cornflakes, sugar, honey, etc.)
When: 2-3 hours before the race
*If you eat within 1 hour of race time, you may have an earlier encounter with “the wall”
[Eating within 1 hour releases insulin which will burn carbs more rapidly than normal. This sets the runner up for being a “metabolic cripple”]
7) 5 minutes before the race: Consume 3.4 to 6.7 ounces of water
*During race, at least 500 ml or about 1 water bottle (16.9 fl. oz) of cold water per hour should be consumed.