A checklist for your marathon to ensure you can enjoy every minute of your race.

The Week before the Race

• Confirm time and location of my bib pickup. Check if you need to carry any identification (passport, driver licence, …). Review options for emergency pick if you are delayed.
• Check for last-minute changes by downloading the app, signing up for the newsletter or created a bookmark for the homepage, so you don’t experience any hiccups.
• Read all the instructions, frequently asked questions and race information made available by the organisers twice.
• Study the race course, the start area and the finish area. Remember locations of toilet, aid station etc. You want to search for race reports from previous years from other runners for advise.
• Check your corral/wave assignment and rules for accessing them. This should be explained in the instructions by the race organizer.
• Study gear drop-off rules (timing, cutoff, size limits, drop-off location, pick-up location, …).
• Speaking of gear, check your gear for potential problems and solve them immediately instead of discovering a hole in your socks in the morning of the race.
• Check if you have sufficient inventory of your gels/electrolytes and replenish them if necessary. You don’t want to have anything untested.
• Plan transport to start (traffic, road closures, public transport, tickets, …). You want to have sufficient time to handle any problems.
• Plan up a post-pace meeting point with friends and family if cell phone service is unreliable.
• Organise transport from finish to your home/hotel/car and plan alternatives because this tends to be rather difficult.
• Check the weather forecast regularly and adjust your plan accordingly. While we all prefer the perfect conditions, wind, rain and heat will force us to adjust our preperation, gear and race plan.
• If you rely on family and friends to support you during the race with gels and hydration, you want to plan this carefully.
• Trim your toenails a few days before. I suggest you run a little bit to check if you missed anything.
• Get your last massages/physio/yoga done early in the week, so any soreness disappears before the race.
• Plan to get decent sleep the days ahead of the race, so that you can have bad night before the race without getting nervous.
• Start carb loading the days leading up the race. Same for hydration.
• Avoid doing anything stupid. Don’t go sight seeing because it’s a new city. Don’t hit the gym for a last deadlift session. Don’t go cycling without a helmet. Don’t go clubbing. Don’t drink alchohol.
• Check how aid stations are organised. What do they provide? What kind of cups do they use? What kind of food is available? You should train drinking from similar cups in training to get used to it.
• Set up your tech. Make sure you have maps downloaded, watch screen set for racing, music downloaded for offline usage, and gpx file imported.
• If you are traveling by air, make sure you put all necessary gear in your carry-on. You don’t to go shopping the day before the race because the airline lost your bags.
• Pack a cheap throwaway layer for cold start that you can donate for charity at the start line. You can use a poncho or trash bag to protect yourself against rain and wind.
• Create your race plan and memorize key milestones (10k, 21k and 32k). Don’t rely on anything written on your arms or hands.
• If you are planning to wear a vest or belt, make sure you have done a long-run with the t-shirt or singlet that you will be wearing during the race. Lots of races offer refilling of bottles at aid stations, but not all do.
• If you need an app, I recommend WorkOutdoors for iOS. You can customise the screen, see a map, set target paces, get reminders to drink and so, so many more things. Otherwise, I don’t mind just going with Apple’s Fitness App. They have simple pacer feature hidden in the settings.

Day before the Race

• Pick up your bib if you haven’t done yet.
• Take it easy. You pick up your number, you do a light run and you don’t sight seeing walking for hours.
• Eat your carbs. Drink plenty.
• Set your alarm and set up a secondary alarm, so you get better sleep.
• Charge your watch, phone, headphones (if you are allowed to use them) and battery pack.
• Put your gear together. Lay it all down on the floor. Attach your bib with pins.
• Pack your drop-off bag. You want a have least one fresh pair clothing, flip flops, water bottle, snacks and battery pack ready.
• Pack your belt, vest or pockets of your tights with gels and salt. Plan spares in case you drop something or another runner really struggles. Sharing is caring!
• Write down emergency contacts on your bib with a proper pen. Update medical details on your phone.
• Carry money. Cash, card or phone. You never know.

Race Day

Morning

• Wake up early with plenty of buffer time - You won’t be rushing anything today.
• Eat your tested breakfast two to three hours ahead of start. You should have practiced this.
• Hydrate steadily - Not all at once. Focus rather on good amount of electrolytes instead of lots of plain water that you pee out before the race.
• Poop. Drink a coffee if this helps.
• Apply anti-chafe balm everywhere fabric rubs: Underarms, tights, sports bra, waistband, heart rate sensor straps.
• Put bandaids over nipples. Put lotion or tape on any known hot spots on my feet known for blisters.
• Apply sunscreen on exposed skin.
• Get dressed.
  • Shoes - Broken in - Don’t even think of new ones.
  • Running socks - Broken in - Again: Not new ones.
  • Shorts or tights. Again, you training with them. You know them. They work.
  • Running shirt or singlet. Again, you trained in them.
  • Sports bra. Again, you trained in them.
  • Underwear if not built into shorts/tights.
  • Hat, visor or headband - Helps to redirect sweat away from your eyes.
  • Sunglasses - Makes you faster I was told.
  • Arm sleeves, gloves, or a beanie for cold starts and easy to ditch during the race.
  • Race belt or vest. You will have tested this. You feel comfortable using this.
  • Throwaway hoodie/sweatshirts or a poncho/trash bag for cold, exposed mornings.
• Take a through away bottle and a snack to the starting line. If you are feeling hungry, you can eat something.
• Take toilet paper, wet wipes and hand sanitizer along. If you put this in a small, sealable plastic bag you take this along the race in case all hell breaks loose.

Start

• Rule of thumb: Plan to arrive 45-60 minutes before the race. You want to enough time to avoid stress, but not too much time to just stand around.
• Enter the start area, familiarize yourself with the area. Where are toilet? Where is the drop off location? Where is the start? How long are queues? How long do I need between the different stations?
• Drop of your bags. Leave anything non-essential in there. If you don’t want to leave keys or the hotel’s keycard in the dropoff, make sure they are attached with safety pin to your clothing.
• Don’t go the first toilet you see because they will have the longest queues. You will find better options if you go further.
• Warm up. At least move a little bit, stretch a little and avoid getting cold. At least find some sun.
• Find the pacers before you enter your wave. You want to be a close as possible to them and you don’t want to push pass all the runners because your pacer is the front of your wave while you are the back.
• Check your gear. Check your laces.
• Go the start line.

Startline

• Take your first gel 15 minutes ahead of start while you standing next to a trash can. It takes 15 minutes before this kicks in.
• If you have friends cheering, activate location sharing in WhatsApp/iMessages so they track you in real time. This is fun for them and fun for you when they cheer you on.
• Check your gear. Check your laces. Really.

Race

• Start slowly. Really. Don’t rush. It’s a long race. You won’t win this in the first hours.
• Aim for 60-90g of carbs per hour. Set reminders for you to eat. Unless your stomach is really acting up, you shouldn’t be skipping any gel. You tested this, didn’t you?
• Drink regularly even if you not thirsty. Slow down, drink and pick up the pace again. If you using your own bottles, check if you can get them refilled easily. If you using cups, make sure you train trinking from similar cups during training. Take salt/electrolytes especially if you are heavy sweater.
• You have a plan. Follow it and adjust when you feel things are better or worst than expected. Adjust pace for heat, wind and hills. Listen to your body and check for warning signs.
• Celebrate milestones. 10k, 21k and 32k are milestones to celebrate. You made it so far.
• Smile. Enjoy the crowd. High fives, thank the volunteers, take in the vibe, make some memories and chat with other runners.
• Be mindful of your surroundings when you are taking photos or videos during the race. You don’t want to be the person breaking someone’s dream.
• If you want to listen to music, please follow the rules of the race.

Finish Line

• Smile. You made it. Congrats! Smile especially if there are photographers and don’t be the person looking at their watch while crossing the finish line. You can easily edit your workout, but you cannot edit the photo easily.
• Continue walking to avoid being a danger for others. You can sit down later. Pick up your medal instead.
• Pick up your medal. You earned it. Take your selfie.
• Continue walking until you reach the main finisher area.

After the Race

At the Finish Area

• Pick up your bag and change into fresh, dry clothing and shoes. I like flip-flops.
• Towel and wet wipes if a shower isn’t available immediately to freshen up.
• Check your feet. Take care of blisters. First Aid is happy to help.
• Get your medal engraved.
• Eat carbs and protein within the hour and continue throughout the day.
• Drink water and electrolytes. Drink slowly and continue throughout the day.
• Light movement, gentle stretching and plenty of rest.
• Meet other runners. Have chat. Have a laugh.
• Catch up with messages.

At the Hotel/Accommodation/Home

• Shower. Rest. Food. Drink.
• Deal with blisters, chafing, and nipple soreness once you showered. Lotion up!
• Review what worked and what you will be doing differently. Create a blog post and share it with others.

The Week After

• Massage. Take it easy.
• Go for some light recovery runs.
• Check with your doctor for any lasting pain.
• Sign up for your next marathon. I know you said you won’t do another one, but we both you will sign up soon again.