5 keys to preparing well for your first marathon
Brad Beer provides his five key tips to help prepare you for your first marathon at the Gold Coast Marathon.
By Steve Moneghetti
Well, here we are just three days out from the Gold Coast Airport Marathon race weekend and thousands of readers are about to achieve their goal of making it to the start line.
Well done. It’s an achievement in itself.
Enjoy the atmosphere on the start line and during the event as it is a truly life affirming experience.
And to make sure your final preparations are as enjoyable and trouble-free as possible, I’d like to share the following last-minute tips with you:
Make sure you do only light jogging or cross training this week to allow your body to absorb the months of training you’ve done.
Remember to charge your GPS watch fully (you certainly don’t want to lose battery half way through your race).
Don’t forget your numbered bib with the timing chip in it and pin it on to your singlet or t-shirt the night before so you are ready for your very early start.
Always allow extra time as I find the morning closes in on you very quickly.
Go to the toilet before you leave home or the hotel as there will invariably be queues at the start area.
Men, be sure to tape or band aid your nipples to avoid chafing.
Familiarise yourself with the start area and the course by checking out the Gold Coast Airport Marathon website www.goldcoastmarathon.com.au
You’ll find the Official Race Guide there, a really helpful race day checklist and the all-important information on race start assembly times and places, course and precinct access and road closures.
Let your friends and family know the good spots to cheer you on as they will provide much needed morale support for you out on the course.
Ask them to cheer from the roadway this year because the Southport Aquatic Centre re-development means the finish area is for participants only in 2013.
Keep the carbohydrates and fluids up on the days leading in.
Consider taking a day off work on Friday.
I appreciate such advice carries the risk of bringing the country to a grinding halt if everyone does it, but you will appreciate it in the last few kilometres of the race.
And don’t try or do anything different on race day.
You’ve done your preparation, so just enjoy the spoils of your training and every minute of your run.
One bloke who always does is my old mate, three-time Olympian and 2004 ASICS Half Marathon winner Lee Troop who says he’s out to crack my own Australian 40+ half marathon record of 64:33.
In the spirit of records being made to be broken, I wish Troopy all the very best.
And for those still considering a run or a walk on the weekend, entries will remain open until this Friday evening at 8:00pm.
My wife Tanya and I are both running in the Southern Cross University 10km Run, and our children Emma, Matthew and Olivia will also be along (our daughter Laura is overseas on a school trip at the moment).
So we’ll see you out there.
Good luck everyone!
Steve Moneghetti is a four-time Olympian, Commonwealth Games gold medallist and Australian Chef de Mission and Gold Coast Airport Marathon Ambassador.
This year’s Gold Coast Airport Marathon race program will feature the full 42.195km Gold Coast Airport Marathon, ASICS Half Marathon, Southern Cross University 10km Run, Suncorp Bank 5.7km Challenge and 4km and 2km Junior Dash races.
Entries for the 35th Gold Coast Airport Marathon are open.