Athletics: How To Run and Enjoy the Marathon - Chapter 14. Marathon No. 1 (Revisited): Don't Forget The Little Things

(A Practical Guide To The 26.2-Mile Journey) By James Raia
Web site: www.byjamesraia.com  
E-mail: James@ByJamesRaia.com

Runner's Web Editor's Note:
We will be running one chapter of this book on the Runner's Web each week for the next 15 weeks.

Introduction
How to Run & Enjoy The Marathon, a series of 15 self-help and service-oriented articles about running marathons - the proper shoes to running etiquette - is written by James Raia, a journalist and veteran marathon and ultramarathon runner in Sacramento, Calif. A contributor to many newspapers, news services, magazines and internet sites, Raia began to run long distances in 1983, the same year in which he completed his first marathon, the California International Marathon, in 4 hours, 12 minutes and 30 seconds.
How To Run & Enjoy The Marathon is based on the author's more than 20 years of writing about the sport -- its nuances, its elite athletes and the running masses.
Since he began training for his first marathon, running has become an integral component of the author's lifestyle. Raia has completed nearly than 70 marathons and ultramarathons, including several 50 milers and double marathons. His fastest marathon, 3:07:42, was run in 1990. A two-time finisher of the Boston Marathon, Raia for the past several years has completed many of his marathons in the 3:45 range.
Raia, 48, has traveled to more than a dozen countries on assignment for myriad publications, Runner's World to Modern Maturity, The New York Times to USA Today. He also writes syndicated cycling and running columns, publishes two electronic newsletters, Endurance Sports News and Tour de France Times, and is the author of The Tour Within The Tour de France, a travel/sports e-book about the prestigious cycling event. He lives in Sacramento, Calif., with Gretchen Gaither, a teacher and sculptor.

For additional information on his two free newsletters or his other e-book, visit the author's web site, www.byjamesraia.com or contact him via e-mail at RaiaRuns@aol.com.

Table Of Contents
1.Marathon No. 1: It's not all about pain
2. What Marathon? Plentiful choices abound
3. The Basics: Common sense for the masses
4. Marathoning For Dollars: Running is fitness on the cheap
5. Want To Finish: Join the club
6. Fleet Feet: If the shoe fits, wear it
7. Need Motivation? Take a break
8. Now Hear This: Just Say No To Headphones
9. Night Moves: Exercisers Need A Visible Presence
10. Women Marathoners: Running Safe Means Running Smart
11. Running vs. Walking: Marathoners Can Do Both
12. Runner's Creed: Share Thy Space
13. Marathon Time Limits: The race directors' dilemma
14. Marathon No. 1 (Revisited): Don't Forget The Little Things
15. Reference Guide: Where to Find Out More About The Marathon

14. Marathon No. 1 (Revisited): Don't Forget The Little Things

After marathon runners have completed their final long training runs, there's little to do but taper, eat sensibly, rest and wait for race morning.

Additional intense training can only prompt injury in the final two weeks before a marathon. But as race day approaches and just prior to the race, a personal checklist is a good idea.

While physically you may be ready for a strong effort, the seemingly smallest thing -- broken shoelaces to chafing -- can quickly ruin a race and discourage runners, particularly first-time marathoners.

A few days prior to your marathon, do the following:

* Trim your toenails. Don't do it the morning of a race, when a too-short cut could prompt bleeding during the race. Believe it or not, a long or improperly trimmed toenail can catch part of a sock or push against the front of running shoes and prompt blisters.

* Prepare your running clothes. Check the weather report and act accordingly. In the winter months, dress in light layers and use older, easily discardable running clothes.

The weather can change quickly, but unless you're running in sub- freezing conditions, not much more than a Polypropylene top (long or short sleeve) is required. Many runners overdress for marathons and then overheat en route to the finish. The body adapts well to varying weather conditions.

Some runners begin colder events wearing a discardable old sweatshirt or a large trash bag above their running shirt. If you cut a hole in the bottom of the bag (for your head ) and on the sides (for your arms), it makes a good, inexpensive and lightweight protective cover from the rain and wind.

Another often used, arm-wearing option is white tube socks (sometimes called athletic socks). Particularly for smaller women with low body fat percentages, a large men's tube sock will cover the entire arm and keep it warm. Again, use older socks, so you can discard them as the temperature increases.

* Check your running shoes. Is there any debris stuck in the soles? Are the laces still wearing well and not frayed? (Imagine running a race with an untied shoe, if the lace broke?)

* Drink plenty of water the day before the race. One good guideline is to drink enough so you need to urinate before you go to bed and perhaps once during the night.

On race morning, do the following:

* Use a lubricant product like BodyGlide (it looks like a deodorant container) or another product like petroleum jelly and cover body areas susceptible to chafing. Use your chosen product liberally. On your feet, for example, apply the lubricant directly on the bottom and top of your feet, between and on the top of your toes and on your heels.

Other potential areas for chafing include underarms, waist, chest and other areas where sweat can hardened against the skin or where friction from clothing care irritate the skin.

* Eat a light meal, no sooner than an hour prior to the race. Toast, bagels, water and non-acidic fruit like bananas are popular choices. Avoid dairy products, fried foods or anything you're not accustomed to eating at breakfast.

* Make sure you've secured your race number according to race rules. Make sure if you're using safely pins not to have metal expose to your skin. One good way to attach a race number is to make a 1 1/2-inch horizontal fold and tuck that portion of the number under the center of the waistband of your shorts. Secure it with two or three safety pins.

* Carry a water bottle on way to the race and drink the entire bottle before the race starts. Use the restroom facilities as soon as you arrive at the race start to avoid the last-minute rush and long lines.

Proper training, of course, is the most important component of a good marathon. But properly adhering to the "little things," can make the difference between an enjoyable journey or an abrupt and disappointing end to your marathon.

© Copyright 2003, James Raia

Posted with the permission of James Raia.

Subscribe to James Raia's Endurance Sports News and Tour de France Times at: www.byjamesraia.com. They're free and spam-free.