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marathon workout

SCSM 2018: Preparing yourself for the marathon the day before

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You have been training hard for months and you feel that you are ready, both physically and mentally. Now, the marathon is just days away and D-day is almost here. So what do you need to do the day before your marathon?

1) Familiarise yourself with the start point and reporting time

  • Make sure that you know where the start point is, where you can park (if you are driving), as well as the affected road closures and nearest MRT station
  • Ensure that you plan your time well and arrive at least 15 – 20 mins before your reporting time. This will ensure that you have enough time to deposit your bag, go for a toilet break and prepping yourself for the big race

2) Plan for and pack your gear

  • You may wish to come up with a checklist to make sure that you have everything that you need, i.e. power gels, salt tablets, smart watch, mp3 player etc.
  • Something I do on a daily basis as well is to lay out your clothes for the following morning. By doing so, you have one less thing to worry about the next day. This can be a lifesaver considering the fact that marathons start super early in the morning and you are probably not as sharp and alert.
  • Do not attempt to wear new shoes for your race. Stick to shoes that you have been training in and are comfortable with.

3) Check out the race course

  • If you are able to, do have a walk or drive through along the route. If you are not able to do so, you should have a look at the map so you have a mental idea of the route

4) Plan your meals

CaloriesPhoto: Sport Singapore

  • The rule of thumb here is to stick to the usual stuff and not try anything too fancy or adventurous. You should have a hearty dinner the night before if you tend to get nervous on race day and lose your appetite.
  • You may also wish to pack some power gels or banana for munching during the race and to keep your energy levels up.
  • You should consume small quantities of complex carbohydrates throughout the day before as it can help you establish the fuel you will need for race-day
  • However, you shouldn’t overload on carbs

5) Stay hydrated

acid vs alkaliPhoto: Sport Singapore

  • You should try to increase your water intake the day before the race and drink lots of water on the morning of your race so that your body stays hydrated
  • Avoid diuretics such as tea, coffee and alcohol as they cause your body to lose water
  • Also, try not to drink just before you run as this may lead to cramps

6) Try to rest your body

food and sleepPhoto: Sport Singapore

  • You should have tapered off your training about a week before
  • You should stay off your feet and rest as much as possible a day before your marathon
  • Some people feel better with a short jog so whatever works for you
  • Ensure that you have a good sleep the night before and ensure that your alarm clock is working fine

7) Be calm

stretchPhoto: Sport Singapore

  • Remain calm and be confident of the training that you have done leading up to the race day
  • Try to visualise yourself completing the race and running past the finish line
  • Take deep breaths to relax yourself at the start line and put your best foot forward

Good luck and enjoy the race!

 

Special note:  

The Standard Chartered Singapore Marathon will be happening this weekend (8 and 9 Dec). 

For the full list of affected roads, please visit: https://singaporemarathon.com/road-closure/

Information on road closures for SCSM 2018 can be found on all SCSM social pages and www.singaporemarathon.com. Participants can also visit OneMotoring.com for further advice on commuting during the marathon weekend.

 

 

Gary Yang is a myActiveSG Editor and Presenter. Gary started his career as a suit cum copywriter at an advertising agency, followed by a successful stint in Corporate Communications with Singapore Press Holdings and Asia Pacific Breweries, before eventually joining the editorial team at Sport Singapore. He now turns his attention to fitness and wellness headlines and sniffing out news angles in the sporting arena. 

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