Additional Articles (click link)
• 10 Simple Ways to Avoid Injuries
• Hydration During Training
• Ethiopian Marathon Hydration Tips
• Marathon Pace Chart (pdf)
• Overcoming Obstacles
• Going Long
• Surviving an International Flight
• Race Week Nutrition
Marathon Morning Tips
• Running Checklist
• Walking the Marathon
10 Things to Do Marathon Morning
It’s finally arrived. The stage is set for the historic first running of the Haile Gebreselassie Marathon. Start your focus when you roll out of bed, do these 10 things and you’ll run your best on marathon day.
1. Wake up early, earlier than usual, earlier than you think you need to. It’s good for the body to be fully awake a couple hours before the start with all systems go. The race starts at XX, so 4:30 am isn’t too early for the alarm, anything after 5:00 is too late.
2. Get something in your stomach right away. This will give you time to get it in the system and get the metabolism going. Aim for 200-500 calories depending on how full you feel from the meal the night before. Eat mostly carbs and something easily digestible you are used to. Don’t eat anything closer to 90 minutes before you race.
3. Check the weather. You are looking for approximate temperature, humidity, wind, cloudiness and possible precipitation. And, remember the weather can be different at the end of the race than the beginning. Chances are it will be dry and in the mid-60s in Hawassa at the start of the race.
4. Dress accordingly. You should already have an idea of what the weather in Hawassa will likely be. Whatever you plan on wearing on race morning--shoes and apparel, socks and accessories such as sunglasses, hat, Gu belt, watch, Body Glide—should be laid out the night before. Pin your race number on the racing singlet.
5. Restroom. Go to the bathroom one last time before you even leave the hotel. Drink that half-cup of coffee, eat a banana or whole wheat toast, whatever it takes to get you to go.
6. Jog to the starting area. The start is very close to your hotel so a short jog will feel good. This will give you a short warmup and get lined up with the gear you finally decide to race in with shoe laces tightened and double-knotted.
7. Yes, do a short warm-up. You’re fit enough to run a marathon, you can afford the extra 10 minutes of light jogging to get the body warmed up and loose, ready to run. Warm up a little and the start will feel better to you.
8. Get into your starting spot early, 15 minutes before the gun. You can stretch while waiting and you’ll have a good spot in the line-up instead of being backed up where the crowd will slow you down. If you have run major marathons before, the HG Marathon field will be much smaller but you still want to get situated early.
9. Be relaxed and just focus on the race ahead of you. You are well-prepared and ready to race.
10. Have a smile on your face. This is the first Haile Gebreselassie Marathon and you are part of it.