On Thursday, October 2, run as little as possible. Make sure you do your stretches. Check your body for any nagging issues that could bother you on race day. If anything concerns you, consult a doctor.
Ensure you eat a carbohydrates-rich diet for the next three days. Avoid alcohol and get at least eight hours of sleep. Buy some-gel based sweets or energy bars to consume while running.
Buy a chafing or anti-friction skin cream to apply on race day. Most often, chafing occurs around the bra line (women), nipples (men), inner thighs, and under the arms. Alternately, use petroleum jelly or body gel.
AccessoriesSet aside the clothes and shoes you plan to wear for the event. Make sure these are ones you have already used in training. Go in for clothing that will wick away the sweat from your body quickly and keep your body dry and cool while running. Wearing full sleeved t-shirts while running in the sun will reduce water loss.
Use well-fitting broken-in shoes or breathable shoes. Seamless and form fitting socks made from synthetic fibres will minimise the chances of blisters. One can also apply anti-perspirant gel.
SaturdayAt the pre-marathon expo, visit the various medical sponsor stalls for some key last-minute inputs on safe running.
You will find information on hydration, blister control, suitable clothing, energy bar use, warm-up protocol, recovery from running protocol and injury prevention.
Qualified professionals will answer running-related queries. Bring your shoe for an evaluation. Have an early night.
D-DayWake up two hours before the race time, have a quick snack (bread, energy or granola bar or banana).
Pack your race bib, petroleum jelly or any other anti-chafing lotion.
Also pack sunscreen, lip balm with sunscreen, hat or cap, safety pins, water bottle, music gadget, watch to clock your time, sunglasses, energy bar or gel.
Pack in extra socks, extra shirt and shorts/pants (to change into after the race) along with two towels.
Sip water until 30 minutes before the race.
Use one of the porter loos at the venue before you reach the line.
Join the group warm-up exercises for metabolic activation.
Post-raceDo not indulge in any heavy activity for 24 hours after the race. The body needs to recover from the oxygen deficit it has undergone. Have easy digestible food such as fruits, banana and energy bar. The main meals should largely comprise carbohydrates.
(The author is a sports physiotherapist and founder of Movement Solutions. He works with Ortho One.)
