Marathon Guide: Race Day Tips & Post-Race Recovery
Enerskin is proud to present its series on training for a marathon. This three-part guide will be a comprehensive look at the things to consider and prepare for leading up to and following a marathon. Part 1 covers getting started with a training plan. Part 2 details training recovery, hydration, and food. Part 3 provides race day tips and post-marathon recovery. We hope that by reading this guide, you’ll realize that marathon training isn’t rocket science - it just requires a solid plan and sticking to that plan!
What to Do on Race Day
After months of training, this is it! The day of the race can be both exciting and overwhelming. There are things you can do before and during the race to maximize your experience and cross the finish line with a big smile.
Before the race, here are some tips and advice on how to best prep for the start. Make sure you’re hydrating well in the days leading up to the marathon. Drink water before you go to bed the night before, and then drink more water after you wake up the morning of the marathon. For breakfast, don’t change your normal food selection - aim for a simple, high-carb breakfast several hours before the start.
In terms of prepping, there should be nothing new on race day. Stick with your tried-and-true gear and clothing. Apply Vaseline or BodyGlide to prevent chafing, as you have probably already been doing during your long training runs. Have your music setup ready to go, if that’s something you’ve already been doing and the course allows for music. And don’t forget to get to the starting line early and to use the bathroom at least 20 to 30 minutes beforehand!
During the race, there are things to keep in mind to make your experience a seamless one. Start slowly - starting too fast is a beginner’s mistake. You’ll have plenty of time to pick up the pace once you’re up and running. Stick to how you’ve been hydrating on your longer training runs, whether that means drinking water while running or stopping for a few seconds at the hydration stations. For bathroom breaks, aim to go a bit further along the race, since the lines at the first few stops are the longest. And if you have friends attending, make sure you know where they’ll be along the route so you can actually see them cheering for you.
How to Recover Post-Race
Congrats! You made it across the finish line. Completing a marathon is no easy feat, and there are things you can do immediately after and in the weeks following the race to recover well.
As soon as you finish, drink lots of water to rehydrate. Walk around to allow your muscles to cool down. Do some easy stretching and eat some carbs, even if you’re not feeling hungry. Many marathons will also give out single-use HeatSheet blankets to help keep you warm in colder climates.
After race day, take at least one week off from running. After a week, you can start easing back into your running schedule. Continue to sleep well and eat well-balanced meals, since your immune system will be more vulnerable as you’re recovering after the marathon.
And don’t forget, Enerskin’s E75 collection of compression sportswear is designed to be worn in reverse (silicone side out) after working out to help further speed up muscle recovery. It’s one of the many unique features our products offer.
With its ability to increase performance and recovery, compression sportswear is an effective way to improve your training and recovery. It’s not surprising that professional and amateur athletes alike swear by their compression gear.
Enerskin is proud to offer professional-grade compression gear to anyone that wants to up their own sports, training, or recovery regimen. Check out our E75 collection today!
Sources:
https://www.rei.com/learn/expert-advice/training-for-your-first-marathon.html
https://adequateman.deadspin.com/the-normal-persons-guide-to-training-for-a-marathon-1797020698
https://www.runnersworld.com/training/a19599563/marathon-training-basics/
