Top 12 tips for marathon race day

Dress appropriately for the race
It is essential to stay warm and dry on the start line, but when you start to move you won't want to be wearing too much. The best approach is to wear layers that you can peel off and throw away as you get warmer during the race. Forget about taking things off and tying them around your waist too - that really won't help your race time! A good tip is to get a few cheaper layers from a charity shop that you don't mind dumping mid-race.

Focus your mind
You need to stay focused during the race. If you get distracted by the carnival atmosphere, things like hydrating properly and maintaining your pace will slip from your mind. Staying focused will keep you in a frame of mind that will allow you to respond effectively if you do make a mistake.

Break the distance into manageable chunks
At the beginning of the race forget how long the marathon is and how far you have to run. Concentrate on breaking the distance up into sections or manageable 'chunks' and focus on 'biting off' each one at a time. When you get to the end of a chunk, praise yourself, have a drink and maybe even a stretch if you need to, and then concentrate on the next chunk. Tackling the distance in this way will make it feel much more achievable.

Keep your head up
As the race progresses and fatigue sets in you may find that instead of focusing on the road ahead you are looking at your feet. This is poor running posture, it will mean that your spine is out of alignment which can make you prone to back pain and neck or shoulder tension. Additionally looking at the ground won't boost your morale, your spirits will flag if you don't get eye contact with the other runners or the crowd. Keeping your head up will give you a confident stance which in turn sends positive messages to your subconscious mind.

Take the shortest route
Granted, there will be thousands of other runners on the course, but that doesn't mean you can't use the course to your benefit. In most major marathons there's a line marked on the ground and this line measures the race distance exactly. Where possible follow this course line, this will guarantee you are taking the most direct route to the finish line. However if you're running a marathon in hot conditions, it's good advice to head for the shady parts of the course regardless of the race line. It's harder to cope with the problem of overheating than it is to run an extra quarter of a mile. In windy conditions, slipstream! Just position yourself behind a pack of other runners and they'll act as a windbreak for you.

Bring friends and family to support you
Without question it really helps to have some friendly faces on the course to cheer you on. Regardless of whom or what you are running for, get your friends, family, co-workers - as many people you can muster to support you on race day and this will really contribute to your marathon success. Make sure you are specific about where you want them to stand on the course (for example the five mile marker) and specify which side of the course too. Using your training pace you should be able to work out when you'll be arriving at these dedicated points. And it is old advice, but good advice - make sure you put your name on the front of your t-shirt. When the supporters call your name and shout encouragement it is hugely heartening, especially when spirits are flagging.

Resist the toilet break
Unless you normally have to stop mid-training session to go to the toilet, resist the urge to stop for a loo break, at least for a while. The urge to go to the toilet is most likely brought on by nerves and inevitably will go if you ignore it. Many runners spend the duration of the course thinking they need to stop for a wee - and before they know it they pass the finish line. However, if the feeling does not pass, it's sensible to take a few minutes to answer the call of nature.

Scan your body position
You need to learn how to body scan as you run. This simply involves casting your mind's eye over your body working from head to toe. You are on the lookout for any signs of unnecessary tension or tightness, muscles that require a stretch, and any stiff joints that could do with loosening. Ideally you need to carry out a body scan every 10 to 15 minutes, this will ensure you are relaxed and all your running energy is being used effectively. Also try to smile - it's almost impossible to be tense and smile at the same time.

Only do what you've done in training
It's essential that you don't do anything on race day that you have not practiced in training. And that means anything - new running shoes, new sports bra - leave them at home, only race in gear you have trained in and are comfy with. Remember this rule applies to food and drink too. The crowd will probably offer you everything from mini Mars bars to orange segments but it's best to politely decline and stick to what you know, you just don't know how your body might react to something new.

Watch where you put your feet
During the first mile of the marathon the course will be littered with bin liners, plastic bottles and clothing all discarded by other participants. This can prove to be a bit of an obstacle course as are drinks stations, where people move erratically. There's a skill to running in such close proximity to others - you need to be aware of this and keep your wits about you. If you wish to move, stick your hand out like an indicator and always check before you move or stop.

Keep talking to yourself
Pep talks are a great way to bolster your motivation. You must tell yourself how well you're doing and how strong you are, mentally and physically. Mantras are a great tool too, a phrase that you repeat to yourself over and over as you are running to ease you and keep you focused. Try repeating 'I am running fast and strong' (even if you're not!) it has a nice rhythm to it.

Enjoy the race
Even if you do have a specific time target to beat don't keep your mind solely on crossing the finish line. Instead, try to enjoy the journey as well as the destination. You've put so much into training for this big day, so learn to savour it a little.