Edinburgh Marathon Race Day Tips
It’s the final week before the Edinburgh Marathon Festival, so here are some things to remember for your final week / tapering phase:
You can relax, all of your long training runs should be done by now. For this week, try a couple of shorter easy runs. No need to do a long run, you’ll not improve your endurance between now and then (and increase the likelihood of injury / blisters etc).
Work out what kit you’re wearing on the day, down to underwear and socks. Make sure they’re clean and ready to go. Wear clothes that you have trained in, race day is not the day to try out a new outfit! Whether you are doing the full or half marathon, most clothing issues occur in the latter part of a run, when you’re hot and sweaty and likely to chafe. So wear clothes you’ve trained in, especially important to get the socks right!
Your race number might arrive by post (unless you’re picking it up on the day). Some people like to attach their race number in advance, or pin it on when you’re wearing your T-shirt on the day. There is nothing more annoying than a badly placed race number. It really can get in the way.
Pack your race bag in advance. For the finish line you might like a change of T-shirt and socks, different shoes (crocs or uggs are popular choices), your favourite food / drink and cash for transport back to Edinburgh. We usually catch the number 26 bus from behind Pinkie playing fields (the finish line).
Hydrate well the day before. Avoid alcohol the day before, as you’ll be starting dehydrated, not clever. If you are euhydrated (sportspeak for optimally hydrated) before you start, your muscles will thank you.
Plan your nutrition. Some runners like to carb load (add extra carbohydrates) so muscles are jam-packed with muscle glycogen. If you’ve tapered your training (i.e. are only doing light / no running this week) you can eat normally. As you’ll be burning off less energy this week, more will be stored by your body. I’m not a big fan of the pasta feast the night before as I find it disturbs my sleep. Eat normally, but feel free to add a bit extra if you feel so inclined. Don’t eat a curry or anything weird the night before, for obvious reasons!
Most runners like a hearty breakfast on the day, so get up early to allow it to settle. You’ll probably have race-day nerves, so give yourself plenty of time to eat. Butterflies in the tummy is quite normal. Personally I like to have my standard muesli breakfast, a coffee, and eat a banana on the way to the start line. You can be waiting at the start for a fair while (especially if you’re excited and get there early) so don’t be hungry to start.
If you’re running for longer than an hour, hopefully you’ll have already practiced taking on board some carbs (sugar). On the day, volunteers hand out energy gels at one or more of the water stations, I would avoid these unless you’ve practiced with them. Being dehydrated and then necking a gooey sugary gel can lead to stomach cramps. Gummi Bears, Jelly Tots and easy-to-eat sweets can give you a boost in the second half. Many spectators give out free sweeties to the runners, as well as encouragement. Or carry your own and share with others. Enjoy!
Work out how you’re going to get to the start line. Walking is ideal as it will warm you up, and not add to the traffic congestion. There’s nothing more frustrating than being stuck in motor traffic on your way to a running race. A bus might be a good option if you live too far from the start line.
Pace yourself, it may be a hot day, hotter than you’re used to training in. So even if you feel superhuman from adrenaline, check your timing and adjust your pace if you need. Better to sprint finish than collapse in a heap halfway. You’ll see other runners collapsing from starting too fast. Run smart and enjoy the event. You’ll still get a medal no matter your finish time.
Having said that, the Edinburgh Marathon route is a super-fast route, it’s flat and sometimes you might even get a tailwind. Check the weather forecast in advance, it’s the wind speed that makes the difference. If you’re doing the half or full marathon, you’ll be running from east to west to finish, so if there’s a strong westerly it means you’ll have a headwind to the finish line to contend with. At the moment the forecast is for low winds, fingers crossed it stays that way…
For an extra boost, have (fully-charged) headphones on your person. I like to listen to my surroundings in the first half, and then when the going gets tough, pop on some motivational tunes. Have your playlist ready.
Note the location of toilet stops on the route, usually there’s a massive queue for loos at the start line, so go before you leave the house. A secret tip - the public toilets just past Port Seton (for the full marathon route) are right on the course and have running water. My favourite stop for long runs.
If you want to work on something this week, put together a wee dynamic stretching routine for the start line - try some energising shoulder circles, hip circles, leg curls (kicking your butt to stretch quads), and knees up. It will help burn off nervous energy and give you purposeful movements. Other runners will be doing their own warm-ups, so find your own. Jumping up and down is also good fun stretch out calves, but don’t overdo the warm-up.
Most of all, enjoy the day - it’s a fabulous route and you’ll get a nice T-shirt and medal at the end. Chat to other runners and soak up the atmosphere. Even if you’re chasing a PB, remember that you are allowed to smile!
