Nutrition Tips – By Maria Dalzot, MD

• Fuel early, fuel often. Do not wait until you are depleted to take some form of nutrition. You may feel great now, but that can change quickly when your blood sugar suddenly drops in the next mile.

• Be well-hydrated days leading up to your marathon. You know you are well-hydrated if you pee pale urine at least six times a day. Try to refrain from alcohol—not only does it dehydrate you, but it can also prevent you from getting a good night’s sleep.

• The morning of a race is a very delicate time. Your body is amped up and things are most likely passing through you much more quickly than normal because of nerves. Be careful not to drink too much because without a lot of food in your stomach, fluids can give you a ‘water belly’ which can be distracting and annoying while racing.

• Practice fueling. Learn where the water stops are during the race and set your long run so that you’re able to take in water at those distances. You may learn that you need more than what is offered and decide to carry some with you.

• Stick with the plan. Mid-race is not the time to try something new. The Gatorade may sound tempting at the time, but unknowingly your body may backlash in such a way that could cause unnecessary pit-stops, cramps and a slower pace.

Other Marathon Racing Tips:

• Get quality sleep the days leading up to the race as anxiety and excitement might prevent you from getting your zzz’s the night before. But no worries! Studies have shown that this lack of rest the night before a race does not negatively affect athletic performance.

• Wear clothes and shoes that you have worn running before.   There should be nothing new on race day! Have a few different clothing options to choose from for various weather conditions.

• Lube up!  Regardless of size or shape, marathoners chafe.  Get some body-lubricant or Vaseline and slather it on the important areas; under arms, thighs, groins and sport bra regions.

• Don’t invest in a time bank.  The idea of ‘banking time’ in the first half of your marathon is tempting but it will not pay out.  For every minute you “bank” in the first half will likely cost you 3-4 minutes in the second half.  Be patient.

• Try not to worry about things you cannot control (like the weather!).

• Have fun! When things get hard, take a deep breath and enjoy the beautiful course. This is a great race!