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Marathon Race Day Checklist

Marathon Race Day Checklist

Use this Marathon race day checklist for your racing success.

#1 Race Day Running Shoes

Running a marathon on fresh shoes may help you perform better. Ensure you run at least a few days in your new shoes before running the marathon. By the second or third run, your feet should feel comfortable running in the new shoes.

Running Tip: Shoes that are too tight or too loose can result in foot pain. So, adjust the shoe laces so that they are the right tightness for your feet.

I recommend you run a marathon in the same running shoes you train with. For example, I train in New Balance 880 shoes and will run the Jacksonville Marathon in a new pair of these shoes.

#2 Preventing Foot Blisters

Running 26.2 miles can cause foot blisters. You can prevent blisters by applying petroleum (Vaseline) on your toes and feet. Then, wear a pair of running socks.

Another cause of blisters are things that can rub again your feet. Here’s how you can prevent foot blisters:

  • Clean your feet – wipe them down with your sock and remove any dirt or sand
  • Inspect your socks inside and out. You may find seed pods stuck to the fabric. Remove them.
  • Stick your hand inside your shoe and inspect it. Remove any debris. Also, shake your shoes upside down.

#3 Race Hydration and Fuel

My medical doctor recommends I drink at least one liter per hour. So, I recommend you drink at all available aid stations. The Jacksonville Marathon has water stations every two miles. Based on your marathon pace, what’s your planned mile per hour pace?

Since, my marathon pace is 9 minutes per mile, I plan to run 6.6 miles per hour. In the Jacksonville Marathon, I will pass 3 water stations per hour. Thus, I need to hydrate at least 11 ounces (.33 liters) at every aid station.

You need to replenish electrolytes and consume calories during the marathon. I recommend consuming one energy gel 15 minutes before the race, and additional gels every 45 minutes. For example, here’s my gel schedule:

  • 15-minutes before race (Mile-0)
  • 45 minutes (Mile-5)
  • 90 minutes (Mile-10)
  • 135 minutes (Mile-15)
  • 180 minutes (Mile-20)
  • 225 minutes (Mile-25)

Thus, I will need six energy gels in my marathon. How many will you need?

For additional boost, your gels can include caffeine. Ensure your gels include sodium and potassium. For example, I plan to consume Huma Chia and GU Energy Roctane with amino acids.

#4 Running Watch

To help maintain your Marathon race pace, you can wear a running watch. Currently, I wear the Garmin Forerunner 255. Using the Garmin Connect app, you can create a RacePro Pacing Strategy for your marathon. Then, your Garmin compatible watch can show whether your pace is too fast or too slow.

Use the above marathon race day checklist to perform your best!

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