Final Tips & Race Day Strategy

Marathon weekend is almost here and months of preparation are culminating in a few hours of racing!  If you are new to the 10 mile or marathon distance, you may be feeling a little bit (or a lot) of anxiety and you may have a few (or several) questions. 

I’ll be answering these questions (and more!) at the Marathon Monday Kick Off at the Twin Cities Motion Center on Monday, September 29. Come join me to get your final plans dialed in before race weekend!

In the meantime, here are some of the most common pre-race questions:

FINAL TRAINING TIPS

I missed 10 days of training around Labor Day.  How should I make up for my lost training time? 

It is too late to squeeze in extra training as it won’t increase your fitness level before race day.  Continue to follow your taper, which is a decrease in overall running volume, but may still include some intensity in smaller doses.  Instead of worrying about missed runs, remember all the workouts you finished. Know that very few runners complete 100% of their training plan exactly as it was originally written.  Focus on getting good sleep and nutrition and stay positive for race day. If you did miss a significant amount of training, adjust your race goals accordingly.

Should I keep strength training up until race day? 

No, generally strength training tapers down along with running volume. This looks a little different for everyone, depending on experience and how much and type of strength training you were previously doing.  For newer runners, going lighter with weights or even stopping entirely the last 2 weeks before the race is common.  Definitely do not try any new exercises or routines!

My knee hurt after my last long run and is still sore. What should I do? 

Aches and pains are common during the taper, but sometimes last-minute injuries do appear.  This is an instance where some customized advice will be helpful.  The “Injury or Taper Tantrum” blog piece from last year can help you decide if you should see a medical professional prior to the race.  You can find that post  Here

I just saw the course profile. Is it too late to work on hills for the race? 

Yes, it is too late for hill training.  However, you can still mentally prepare for the hills by using the course elevation profile to know exactly where those hills will be.  When you start to climb, shorten your stride and lean into the hill from your ankles.  Use your arms to help drive your knees forward. Keep your head up and think about maintaining the same effort rather than the same pace.  Once you clear the top, keep your legs turning over.  Use the energy of the crowd to pull you up and over the top. 

I am feeling extra energetic now that I am running less during my taper.  Is it ok to take on a big project at work or clean out my garage a few days before the race? 

No, stress is stress.  Try to avoid any extra mental or physical stress during your taper, but especially the week before the race.  Think of this as decreasing your mental mileage as well as your physical mileage.

RACE DAY STRATEGY

What stretches should I do before the race? 

If you aren’t in the habit of performing a pre-run mobility routine, don’t start now!  Generally, dynamic movement can help you warm-up, so this can even include some light jogging in place while you are waiting in the corral.  Prolonged stretching should always be avoided pre-race as it’s thought this can temporarily decrease force production.

How do I dress for the changing race temps across ~ five hours? 

Dress in layers. Consider starting with a throw-away shirt or even a pair of old socks with the feet cut so you can wear them as arm warmers.  You can also tie things around your waist or hand them off to family members as temperatures warm.  Be careful not to overdress.  A good rule of thumb is that it will feel 20 degrees warmer when you are running than the actual temperature.

I bought a new race outfit at the Expo!  Should I wear it on race day? 

No.  Remember the mantra: “Nothing New on Race Day”.  It applies to clothing too. You don’t want to find out that your new shorts are chafing at mile 5.  Save your new outfit for a recovery run!

Help! I can’t decide on my race pace?

If you have a recent race performance in a shorter race, such as a half-marathon, that can be helpful in predicting what you might be able to do in a marathon (google “Jack Daniels VDOT calculator” to find these prediction charts). However, if you haven’t trained at that pace, it still might be too aggressive. Your best bet is to start out conservatively at a conversational pace. For a novice marathoner, your pace should feel ridiculously easy the first 6 miles.  As you settle in, you can start to slowly increase.  And if you arrive at 20 miles feeling like you can go faster, then let it rip the last 10k!

Join Me for More Support

Have more questions? Join me Monday, September 29, at the Marathon Monday Kick-Off at the Twin Cities Motion Center where I’ll be answering your final race-preparation questions live, along with nutritionist and fellow Motion Expert Kristy Baumann.

This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.

The information provided in this article and linked videos is intended for general education and demonstration purposes only. It does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you seek medical advice, diagnosis, or treatment specific to your individual situation.

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Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.