In 2011 I saw a BAA presentation from a US Olympic Marathon team nutritionist and trainer about how to properly carb load, hydrate and prepare for long distance training runs and marathons. I achieved great success using these instructions for my two Boston Marathon runs, and wish I knew about all of this before my first marathon!!

Hydration:

Beginning 3 days before the race, hydrate with water and sports drinks. Maintain a pale yellow urine color until the race. Dark urine generally signifies dehydration and no color generally signifies overhydration. Slightly darker urine in the morning is normal. Drink the same sports drink that is handed out during the race so that your body becomes familiar with it. Many sports drinks do a great job of providing carbohydrates and electrolytes, including sodium and potassium. Contrary to common belief, sodium is extremely important to properly consume before a marathon as it helps maintain safe hydration levels. Remember, overhydration can be just as dangerous as dehydration during the race!

Sleep & Diet:

Go to bed early, get plenty of sleep, and be sure to wake up the same time as race day, beginning several days before the race. Prepare your body! Everyone prefers different foods, but try to consume carb-rich, neutral foods that are low in fat; pasta, bagels, etc. Instead of cream cheese on the bagel (high in fat), use honey since it is extremely carb-rich and fat free. Avoid high-fiber foods, alcohol and excessive coffee. Try not to eat too late at night and be sure to eat every meal until “full”, not “stuffed”!!

Carb Loading:

• 3 days before: Consume 3 grams of carbs for each pound.
• 2 days before: Consume 4 grams of carbs for each pound.
• Day before: Consume 5 grams of carbs for each pound.
• 2-4 hours before: Consume ~100 grams of carbs.
• 0-2 hours before: Consume gels and sports drinks. Maintain safe hydration!
• During race: Drink the sports drink offered instead of water! Sports drinks hydrate and will replenish lost carbs and electrolytes (sodium). This is pivotal to high performance throughout the entire race!  Also carry 2-4 of your favorite sports gels and consume every 45 minutes throughout the race. Vanilla Gu for me!

Stress & Flexibility:

5 days before a marathon I always go to a sports massage therapist for a 120-minute deep tissue massage. Be sure to stretch and relax leading up to the race. Stay flexible and maintain body balance! Avoid strenuous activity and excessive walking within 3 days of the marathon. For Boston runners this can be difficult for those that have to travel into the city and walk to and around the expo all afternoon! For this reason I recommend going to the expo sooner, rather than later. The morning of the race stay warm, dry and flexible!

Miscellaneous:

• Bring a throw-away long sleeve shirt or windbreaker for the race if it happens to be raining or extra cold at the start.
• Be sure to tape your nipples to avoid painful chafing.
• Apply a lubricant underneath your arms to avoid chafing.
• Plan porto-potty trips properly the morning of the race!
• Throughout training, take Vitamin C regularly to increase iron absorption; critical to improving oxygen delivery to muscles (helps reduce that “sluggish”, “heavy foot” sensation).
• Anemic women with low-iron levels: be sure to take an iron supplement and also a zinc supplement while training. Zinc absorption tends to drop off when iron levels rise.

Post-Race:

After the race, consume potassium (bananas!), sodium (sports drinks!), protein (bars and chews!) and anything with natural sugar in it (fruits!) to rebalance your body and electrolyte levels. Try your best to stretch at some point during the day, despite the pain. Start consuming lots of protein for the next few days. Your body will need it to rebuild your damaged muscle fibers. Go for a massage a few days later if you can, or just use a foam fitness roller. This will help disperse the lactic acid build-up in your muscles, which is what contributes to DOMS - Delayed Onset Muscle Soreness. (Some studies support the negative impact of lactic acid build-up and others deny it, but in my experience massage helps regardless of the science.) Massaging may hurt, but it’s good for the muscles and will help you recover faster.

All of this is relevant for half-marathoners too! Begin carb-loading 2 days prior instead of 3 for half marathons. May the force be with you! Good luck!!

6running, marathon, large,

Mission accomplished for my goal of a sub-3 hour time!  Despite the frigid and windy morning, the weather became near perfection by race time at 10am.  Sunny, partly cloudy, 50s, low humidity and a welcome tail-wind for most of the race.  It was an experience of a lifetime!!!  Thanks to my family and friends for their continuous support.  I couldn’t have done it without them!  My official times are below:

6boston marathon, running,