what to do 2 days before a swim meet

A nice soak two days earlier the marathon can aid relax your muscles and mind. Avoid one the day before because y'all might experience sluggish, and if you stay in too long, y'all might miss the kickoff! © Betty Shepherd

A warm "Hi!" to all of you who are participating in the bang-up sport of marathoning. Congratulations on your efforts then far! Wherever you are going to exist running the magical 26.2 miles, I would like to wish you proficient luck and a wonderful "Twenty-four hour period of Celebration."

Running a marathon can be viewed as a threefold procedure. First is the commitment to enter the race. Then—after making this sometimes overwhelming decision—y'all commit yourself to train for the momentous challenge ahead. Finally, you tin savor the most rewarding and gratifying phase of the marathon—the event itself. With it come countless satisfying memories of the course—and crossing the finish line!

If you are to achieve your personal best, it is important to take extra-special care of yourself in the final two days before your marathon. The most challenging aspects of your training and preparation are behind you—now I promise you relax, relish the race, and have some fun. I would like to share with you some short and practical tips that I have grouped beneath in iv categories: grooming, equipment, nutrition and last-minute tips.

Training

Please avoid the common mistakes to which many marathoners (including the professionals!) fall victim during the days leading up to the race. The near mutual 1 is training too much immediately before the marathon. Studies have shown that grooming in the final days earlier the race non simply will not help your operation, but may really harm it by leaving you unnecessarily tired or sore.

So accept a break in the last two days or just go out and relish a brusque walk. If you experience you need a run to release pre-race anxiety, then jog an piece of cake 2 to four miles on the day earlier the marathon. Of course, our advanced marathoners will take their own unique pre-race routine and may run a footling longer. If you do get out for a brusk run, make sure to jog very gently the unabridged time to conserve your free energy for the big day.

An important tip: Avoid trying anything new before your effect. Stay abroad from new speed workouts, weight preparation, tree climbing or annihilation else that is not part of your normal routine. Your goal is to be injury-gratis and equally fresh equally possible for your event. Have it like shooting fish in a barrel and save your energy for race twenty-four hour period.

At some point during these two days, treat yourself to a massage to loosen tense muscles and relax tight nerves. If information technology is your first massage, make sure to ask for a light and gentle one.

In summary, everything you do in the final two days beforeyour marathon should exist geared toward helping you optimize your mental and physical reserves then y'all can run the marathon of your life!

Equipment

The women's beginning in Boston. © www.PhotoRun.net

Your most important decision about equipment will be your pick of footwear. Exist sure to wear shoes you have used for at least 1 long run and for some faster sessions and then you know they won't bother you over the form of 26.2 miles. (Unfortunately, I speak from experience. I dropped out of the 1996 Olympic marathon after getting blisters from a new pair of racing flats.) Also, please do non wear shoes that are too old and worn—they won't have enough cushioning to keep your legs fresh throughout the marathon.

Hopefully, on your previous long runs you experimented with socks of different thicknesses to find what suits you lot best. I prefer thin socks with no seam, considering seams tin cause blisters. Some people ask whether they should use jelly or powder betwixt their toes; I don't recommend either as both can also cause blisters. Boosted tips for your feet: make sure your toenails are clipped well. If you need insoles, vesture simply ones you have used earlier several times or they, as well, may cause blisters.

It is all-time to article of clothing clothing you take trained in and you know will exist comfortable. Even so, the clothes you wear on race day will depend on the weather. If it is dank at the showtime, bring an former windbreaker or some other kind of peak that you can discard along the way. If it is very cold, you lot will need a lid and gloves to keep your outer extremities warm. For women, essentials to pack include a bra, a singlet, a T-shirt, a mesh T-shirt, and a long-sleeve shirt. I prefer shorts over tights, particularly those with a lilliputian pocket for a tissue and some money (in case you want to take a taxi home!). Information technology is a proficient thought to select wearing apparel fabricated of materials that are light and are able to absorb sweat without becoming heavy on your body. Headbands and wristbands, like those worn by tennis players, alos are helpful in keeping you dry.

Men oft apply small bandages over their nipples to preclude chafing. If y'all have had a bad experience with a rash or inflammation on your upper thighs or upper arms, y'all may desire to apply a zinc oxide foam. Again, make certain to test this handling beforehand.

Finally, I would like to once again repeat my most important tip: Only article of clothing something you have worn in training or in previous races—something you lot know will exist comfortable!

Nutrition

First of the Chicago Marathon… © www.PhotoRun.net

Equally with training and equipment, your first bones rule is information technology is best to avert trying anything new. That is considering you might not know how your body will react. For example, if you are not accustomed to spicy nutrient, avoid it in the 2 days before your marathon since y'all don't know how it will bear upon your digestive system.

It is best to eat nutritious, preferably freshly-prepared food—something you swallow on a regular basis. Concentrate on food high in carbohydrates and eat in small amounts throughout the solar day. The latest scientific research shows this is a better fashion to carboload (i.eastward., store glycogen for endurance). The old idea of eating a huge meal the night before doesn't make much sense. Research shows you can pack your muscles with just as much fuel by consuming small-scale amounts of carbohydrates several times a day. Past eating less nutrient on a more frequent basis, you lot too may reduce bloating and other problems associated with a large repast.

I recommend six small meals throughout the twenty-four hours. If yous don't exit too fast at the start of your marathon, you volition burn fatty and ensure that your shop of glycogen—which is your muscles' preferred source of fuel for distance running—will terminal throughout the race.

Pasta is the favorite dish of many endurance athletes (including me). If y'all follow bicycle racing and triathlon events, you might know many athletes alive on pasta. Sandwiches are fine, too, every bit well as lentil soup and other healthful foods. I highly recommend muesli and oatmeal, which are both loftier-carbohydrate foods that are slow to digest and will fill you up while being easy on your tum. If yous normally eat meat, it is fine to have a petty during these two days, merely remember that what you really demand for your upcoming marathon are carbohydrates. Apples are absolutely corking for a snack! Some other key part of your nutritional program is to start drinking small amounts of h2o hourly the day before your marathon.

On race morning time, the same rule applies—avoid trying anything new. I recommend eating a large bowl of oatmeal with an apple four hours before your race. And then consume something again 2 hours before the outset. If you will exist out on the route for iv hours or more, some whole-grain toast with nut butter two hours earlier the race is fine (and by beginning the marathon with a comfortable pace, digestion shouldn't exist a problem). Energy bars also are a good choice and tin exist eaten one 60 minutes before the showtime. Just make sure that oats are the primary ingredient to get the most long-lasting energy (Odwalla bars are excellent). For more than information on race-day nutrition, see the oatmeal and muesli recipes in our article Kick Outset Your Solar day.

Finally, you might be nervous on race morning, and then take your time eating and chewing. The more than you chew your food, the easier it volition be to digest.

These are the aforementioned tips I followed earlier my ain races over the years. They are based on both common sense and on the experience of my bus, Dieter Hogen, who has been training athletes for more than 35 years. Ultimately, what is most helpful is to forget about the hype and avoid annihilation complicated. Just proceed things simple in the days leading up to your first—or side by side—marathon! Because you have prepared and trained and then well, I hope y'all tin residual now and become enough sleep, which will help you to take a fresh mind and to stay focused. Requite yourself the chance to exist mentally and physically at your best on YOUR large day!

Concluding-Minute Tips

• Check out the marathon course two days before the race. If this is not possible, go over at least some parts of the course. Jogging a section of the course and driving near of it will make yous more comfortable with what you will exist facing on race mean solar day and can aid you lot plan where to run harder or easier. The hills look unlike when you meet them in a non-race situation. For instance, Heartbreak Hill in Boston doesn't look so bad, and yous will realize that it won't suspension your heart if you run a smart race.
• Fix a realistic goal and put together a race strategy. Peculiarly important is non starting out too fast. You lot will be super-excited at the start, simply try to keep to your planned average pace or even a little slower to relieve free energy for the latter part of the race.
• Maybe you could get to the pre-race expo or to ane of the clinics to assist you get fired upwardly for your big day. There is e'er a lot going on during the days earlier a marathon. Feeding off that excitement can increase your energy level. But be sure to go easy on the free food samples and don't let anyone put final-minute doubts about your preparation in your head!
• Sleep well 2 days earlier your race. This will help if y'all are not able to have a good night'southward sleep the night before. Then the dominion is to go to bed 12 hours before the start of the race.
• It is best to carry sunscreen and tissues or toilet newspaper on your way to the start. Y'all never know when you will need them! The sunscreen you may dispose accordingly.
• And, of form, check the weather conditions. Simply wait for your final-minute evaluation since weather condition predictions can vary, and ofttimes they are non final until a few hours earlier your result.
• Recruit some friends or family members to be along the course to cheer you lot on. They will desire you to run well, so take in all their energy and transform it into your own.
• Just in case things don't go well, have a pre-race plan to brand sure y'all get safely home. (I hope this is one tip y'all will never have to employ!)
• Article of clothing your favorite singlet or something you like or are attached to. It could be the "lucky" peak or shorts you wore in a previous marathon that will remind y'all of beingness successful. Many runners like wearing a height that bears their name, their college'due south proper noun, or another personally meaningful words. You lot can get little boosts of energy throughout the race from hearing spectators shout the words emblazoned on your shirt or singlet.
• Do not fright annihilation! Only be super-excited, because YOU are going to do information technology!
• Have a really skillful excuse prepared for your friends and family in example you don't run well and aren't able to meet your pre-race goal. At that place are many options here: you could say information technology was too hot or too cold, the course was too flat or too hilly, y'all went out too fast or too slow, etc. When all else fails, you could e'er just say, "But I did what Uta said to do, so information technology must exist all her fault!" (This is another tip I hope you volition never accept to use!)

Finally, I would like to wish everyone: Adept luck and run well—I will be rooting for yous! Have lots of fun and a dandy marathon feel!

Thinking of you and wishing you all the best,

Reading Suggestions:

1. Keeping A Cool Focus: Simply A Few More than Days Until Your Marathon Celebration
2. After the Marathon: A Guide to Quick Recovery

Updated March 6, 2016
Updated April half-dozen, 2013
Updated Oct ii, 2011
Updated April 2009
Posted April 2007

• Posted April 6, 2013

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