The final preparations for the marathon should start about a day before the start. You will no longer be able to improve your physical shape, but you can make the marathon go smoothly without force majeure.
Calculate running tactics
During the preparation, you already understood what kind of result you can expect in a marathon. And if you didn’t do it in advance, then do it on the eve of the marathon - write down the exact schedule of movement along the distance. That is, the average pace of running, what time you should show on what kilometer or lap. This is necessary so that you don't spoil the whole marathon with a quick start right at the start. Also, when calculating, be sure to take into account slides, temperature, wind, coverage. All this affects the final result. Therefore, for example, if you counted on the result of 3 hours and 30 minutes. But on the eve of the marathon, you understand that the weather will be bad, strong wind and rain, then you should reconsider your goals and underestimate them a little. Otherwise, you may not have enough strength.
Just in case, write down your calculations on a piece of paper to remember not only mentally, but visually. Because while running, fatigue can fly out of your head. This will make you more likely to remember. Someone writes basic numbers with a pen on their hand. But usually, by the middle of the distance, all the inscriptions are already blurry and there is not much sense from them.
Check all equipment
The day before the start, you already know with a small error the weather forecast for the running time. Therefore, they must decide exactly what to run in. In advance, mentally imagine everything in which you will run and what you will take with you. And put it together so you can see it clearly. Attach the number. If there is a chip, then attach it too.
Think about what you will warm up in, and where and how you will remove your warm-up clothes.
Don't forget your gadgets. If you only run with a watch, then don't forget it. If you are still using a heart rate monitor or running with your phone, then do not forget about them and what you will be carrying the phone in.
Also, do not forget to charge all your phones, watches, sensors in the evening.
Problematic places on the body
If you know that during long runs you get calluses or chafes in certain places, then take care in advance to minimize the chance of their reappearance. To do this, rub the problem areas with petroleum jelly or apply a patch where calluses can potentially form. This should be done just before the warm-up that will precede your marathon.
Go to the toilet
It is impossible to ignore this very important point. Be sure to go to the toilet before running. Whether you like it or not. If the race has few toilets, but a lot of people, then do it a little in advance, at least 40 minutes before the start. Otherwise, 10-20 minutes before the marathon, the queue to the toilet will be such that you simply will not be in time.
Meals before the marathon
Don't forget about proper nutrition before starting. In the evening and on the day of the start, only slow carbohydrates. You shouldn't eat anything greasy or new.
It is better to eat a couple of hours before the marathon.
If you use any sports drinks, then also do not forget to consume them on time.
Feel the track
The warm-up is best done on the same track where you will run the marathon. Of course, during the warm-up, it is unlikely that you will be able to view the entire track. But at least you can see the beginning.
If possible, ideally on the eve of the marathon you can drive along the future track by car.
If you already know the track well, then make sure the configuration remains unchanged. In order not to get confused while running.
Calculate food on the track
You should clearly know at what kilometer the food points will be waiting for you. Regarding them, you need to form your own dietary schedule, focusing on your own preferences. So, one needs to drink every 5 km. And the other only every 10 km. Plus the weather factor can make adjustments as well.
Therefore, immediately calculate at which food point you will drink water, at which cola, and before which you will use a gel or a bar to replenish energy loss.
Run this circuit mentally so as not to run past the desired food point. This can threaten the disruption of running tactics and a drop in pace.
Rest
And finally, the most important preparation for the marathon is to rest before the marathon. The day before the marathon, you can do a maximum of light warm-up. Try to walk less, lie more, raising your legs above your head. Don't waste extra energy. It will be useful to you very soon and in full.
In order for your preparation for the 42.2 km distance to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
