APRIL 19, 2014 - 12:10PM / DIFFICULTY
km Mi


  1. 1
    Proper Shoes and Apparel for the Race: Be sure your shoes have at least 100-150 miles on them before running in a race. Having this amount of mileage on your shoes will help insure that you are well fitted for the shoe and that you will not have any skin irritation. Be sure to train and practice in the same sock/shoe combination that you will be wearing in the race. Your racing confidence will be high if you are not worrying about if your are going to get a blister or have foot or toe pain during the event. Wear loose fitting, breathable attire while racing. You want to be able to expend as much bodily heat as possible and be able to sweat efficiently too. Go for a technical, moisture wicking apparel to help draw sweat from your skin.
  2. 2
    Preparing for extreme conditions in a race - hot or cold: It is critical to prepare for proper race conditions whether hot or cold. Pay attention to what you will wear, modify your warmup routine (decrease the time if it is hot and increase if you need more time to warm up), and remember to drink fluids regardless. In heat we need more hydration because we are sweating more, but in the cold, we are using calories trying to keep warm so consuming energy is important.
  3. 3
    3.Race morning nutrition tips: Practice what you would like to eat race morning. Wake up and immediately drink a glass of water to hydrate your cells from the hours you were sleeping. Eat about 2-3 hours before the start of the race. I like a combination of carbohydrates and protein. Bagel with nut butter. Toast with a couple scrambled eggs. I add a banana and a double espresso or Americano.
  4. 4
    How to deal with blisters: A well-dressed blister should be fine on race day. If a blister arises while you are racing, have a medic tend to it and continue on, or if you think you are tough enough, power through because that blister will heal when you are resting for two weeks after the race.
  5. 5
    Nutrition tips during your race: I try to get in carbohydrate fluids every 5K or 20 minutes. Try to stick to the rule that your body can absorb 4-6 ounces of fluids within this interval. The marathon is a game of energy intake and expenditure so make sure you are hydrating and getting in calories via energy drinks, gels or bars.
  6. 6
    Post race recovery: Celebrate your accomplishment! Physiologists say that good nutrition and sleep are the best ways for you to recover; I’ll add celebrating with family, friends and teammates to that remedy because the joy of celebrating together is what makes the effort worth it for to wardrobe.

Finishing a full marathon

Emma finished the 2014 TCS New York City Marathon. Follow her during the race and see what it feels like to finish a full marathon.

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Rules for the Taper