1. Stay off your feet and legs the day before and morning of the race until it's time to warm up..
2. Stretch about 1 hour before. Jog about 5 to 8 minutes.
3. Be sure to go to the toilet for a final bowel movement.
4. Wear only what is absolutely necessary. Don't over dress. you should be cold at the start. Wear throw away tops, gloves and hat. A garbage bag is universal for wet or cold starts.
5. Wear running shoes that are light and well cushioned and have very few miles on them. Shoes that have been used just 6 to 13.1 miles (10 to 20 km) are perfect.
6. Vaseline on your arms, legs and face is a great substitute for heavy clothing on a cool day.
7. Wrap band aids around any blisters, jagged toe nails and of course, nipples.
8. Put your name or personal logo or whatever on your shirt for crowd support and motivation. They will get you to the promised land......I promise. (Of course......solid training and a smart pace won't hurt).
9. Line up at the start where you belong. Sign up to run with a pace team if they have them. Otherwise use the pace/ mile signs along the corrals. This way you can hook up with runners of like ability and they will help you through the course.
10. Take a plastic cup to the starting line in case you need a last nervous pee!
11. Take fluids at every water stop, even if it's just a few sips. On hot days pour water over your head. Keep pace to avoid collisions with other runners.
12. Run tangents, ie as straight line as possible but be very careful not to cut off other runners.
13. Run your pre-planned race strategy.....hitting your 5k splits...running equal 13.1 miles at as close a possible to the same times will keep you from that pain and agony from having gone out too fast.
14. Take an energy pack just before the start; at 9-10 miles (15 km); and 17-20 miles (20 km). I like GU but whatever you use will help.
15. If you get a cramp, stop and work it out and get back running as soon as possible. Especially on cold days you can tighten up fast.
16. If "it's not your day" for whatever reason, cut your loses and save yourself for another day or backup marathon. You will only risk aggravating an injury by being stubborn. (I should be reading this one).
17. Of course, take nice photos. That means look up and smile. Don't look at your watch. Those photos are too expensive not to have a good one. A nice photo will help forget the pain and remember the accomplishment.
18. Post race: rehydrate and refuel as soon as possible. Take a cool or even cold shower. Hot showers may feel good but cold is better for recovery. The next morning take a nice gentle jog of 40 to 50 minutes to work out the soreness and lactic acid in your muscles.
