Marathon veteran shares seven little-known race-day strategies—earplugs, GI fixes, nipple tape, double knots, dry-start tips, and drafting to boost performance.
In the 20-plus years I’ve been running marathons, I’ve made just about every mistake possible. I’ve shown up unprepared and suffered. I’ve gone out too fast and blown up. I’ve vomited and cramped. But I’ve also had plenty of good races.
I’ve run metronomic-like splits. I even finished one marathon without any soreness in the days that followed.In all those experiences, I’ve gotten exactly what I deserved. When I was delusional, thinking I was in better shape than I truly was, I paid the price. I’ve learned the hard way why time-tested rules are so revered. I won’t repeat those, as you’ve likely already heard them, but here are some valuable race-day tips I’ve collected over the years that you probably haven’t.1 / Always Travel With Earplugs / I never sleep well the night before a big race, especially when in a bed that’s not mine and surrounded by unfamiliar noises, but I still want to do my best to get as much rest as possible. I swear by wearing earplugs while I sleep. The regular foam ones from a pharmacy suffice. Of course, the few times I forgot them I got a room next to a noisy elevator or a raucous bachelor party. Tuning out all those distractions helps me zonk out.2 / Anticipate GI Issues / I’m a big believer in controlling what I can control. Unfortunately, when my normal dinner options and morning routine are upended, I sometimes face stomach troubles—or at the very least, I’m nervously searching for a short porta-potty line. My trick? I chew a few pink Pepto Bismol tablets after dinner. In the morning, I’m one of the most chill people in the athletes’ village. 3 / Tape Your Nipples / You’ve seen that guy with red streaks in his race photos. You don’t want to be him. I never head out for 26.2 miles without covering up. Even if I know the shirt I’m wearing has worked perfectly fine on my long runs, I don’t take the unnecessary risk. My favorite is 3M Blenderm, a waterproof medical tape that will stick all day but isn’t too painful to remove.4 / Double-Knot Your Shoes / I hate double knots, and I’ve done many videos explaining how to better tie your shoes using the more secure standard knot. Most people who have to resort to double knots are tying granny knots, which are sure to come undone. But even I don’t take any chances and make the double knot on race day—when it’s go-time, control everything you can.5 / Keep Your Feet Dry at the Start / The 2018 Boston Marathon was legendarily wet, windy, and cold. The grassy athletes’ village was literally underwater. One of my colleagues bought a cheap pair of galoshes at an Army-Navy store a few days prior and was the envy that morning. You don’t have to go to such lengths, but you can wear an old pair of shoes you plan to throw away and keep your race footwear plus a dry pair of socks in a plastic bag. Or you can put plastic baggies around your feet to keep them dry. That way, you don’t have to start the race with soggy shoes and wrinkly, blister-prone toes.6 / Pinch the Water Cup / You’ve probably experienced this: You grab a paper cup from a volunteer at the water station, only to fumble it and shower both of you in Gatorade. And, when you manage to actually snag it, you dump the whole dang thing up your nose, unintentionally waterboarding yourself. The entire issue can be avoided by practicing the pinch technique. As I approach the cup, I put my index finger up over the rim and clasp it, pinching the top shut. This creates a small funnel from which I can sip without too much mess or hassle.7 / Ride on the Heels of Other Runners / At the 2010 Richmond Marathon, I was working hard alongside another runner who suggested we throw in a surge to catch up to some military members who had a 25-yard lead on us. The reason: We were facing a stiff headwind, and the Army guys were running shoulder to shoulder, stretched across the road. We tucked in on their heels and drafted off them.Drafting also gives me a mental break. If a group is clicking off steady splits, I let them do the thinking and give my brain a rest for a few miles. In both cases, I end up with more energy later in the race, when it matters most.
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