• Don’t try anything new the night before (e.g., Thai food, extra garlic)

• Hydrate well for several days leading up to the marathon (check the color of your “output”)

• Follow what you’ve been doing on your training runs. The marathon is not the time to experiment with anything new.

• If you’ve been using gel in your training, go ahead and use it in the race, Otherwise don’t use it now!

• Stay hydrated with H20 & electrolytes. It’s a good idea to drink fluid at every aid station to stay well hydrated.

• Friends/family planted on course with stuff for you (nothing new please & thank you).

• Don’t start out too fast; you’ll regret it later if you do. Run the first couple miles ~15 seconds slower than your marathon pace,

• Then settle into your marathon pace and try to pick up the pace in the final miles when you know you can finish.

• Run your own race. Cut the string to training friends.

• Be prepared to modify your race plan if it is too hot out (ok to walk too)

Mental Tips

• Relax (shoulders, arms, butt kicks)

• Remember your Mantra. e.g., “I can do this” “Go-Joe-Go” “5K finish pace”

• Visualize

• Breathe

• The pain goes away once you cross the finish line!

• Stay on your feet walking around for about 15 minutes to create good blood circulation.

• Get something to drink, and try and pick up something to eat right after you finish. Replenishing your body quickly will keep you from experiencing problems later in the day.

• Within an hour or so of finishing, try and eat a nutritious lunch that is high in carbohydrates and protein.

• If your stomach is ‘less than great’ after the race, warm foods (like soup) will help tremendously.

• Don’t forget to stretch & use the Stick every 2 hours after the race throughout the day so your legs recover FAST and you aren’t walking around like a Zombie! Where else?