Running a marathon - the dos and don'ts

Marathon dos

• Be positive, you have completed all your training, be focused and determined that you'll finish.
• Make sure you taper effectively. It is better to embark on the race under-trained than over-trained so taper properly in the last week. If you have under-trained you'll always find energy from somewhere.
• Prepare your gear carefully. Make sure you lay out your race day kit three or four days before the event, this will start to mentally prepare you and highlight if you have forgotten anything.
• Have a gentle run the day before the race. Just a two to three mile gentle run will not affect your energy reserves and will reduce anxiety or any pre-race apprehension you may suffering from.
• Read the night before the race. Get a good book to take your mind off things the night before or the morning of the race. Reading will stop you dwelling too much on the task ahead.
• Eat a balanced meal the night before the race. The ideal meal needs to include protein, carbohydrate and some fat and a nice pudding would be fine too.
• A pint or two the night before will do no harm. But make sure it's no more than that. A drink the night before a marathon may help you relax and sleep. 
• Remember to tape up and grease. To avoid irritation from chafing use surgical tape on your nipples (men and women) and apply Vaseline between your legs, under your arms and on your toes, if you are prone to blisters.

• Don't shower. Taking a shower removes the body's natural oil that helps the body stay cool, which is important to prevent premature dehydration.
• Split the race into chunks. Divide the distance up into 5 miles or 5k chunks; this will help you feel you are making progress. Faster runners should relax to 16 miles, and then treat the rest as a 10 mile road race.
• Stick to an even pace you know you can finish in. Maintain your pace by wearing a watch and try not to get caught up in the excitement. Start your watch as you cross the start line, this will give you your true time for the distance.
• Carefully plan your route and timing to the start line. Make sure you know where you are going and how long it is going to take you to get there. It's a good idea to have a practice run before race day if you can, this will avoid any last minute rush or panic.

Marathon don'ts

• Don't get carried away in the excitement of the start. If you set off too fast you'll "die" at some stage. It is so much better to pass people after half way than be constantly over taken. Sticking to your own pace is essential.
• Don't be on your feet all day the day before the race. It might be tempting to explore or sightsee the day before the race, but this will only leave you tired before you've even stepped on the course.
• Don't wear any new gear, especially shoes. All of your running gear should be tested and tried during your training and in the days leading up to the race.
• Don't over hydrate before and during the race. Your body can only absorb so much liquid. Drinking moderately during the marathon is the best advice.