At 7:30 AM on December 9, the 2018 Guangzhou Marathon will kick off. This marathon event features two main categories: the full marathon and the half marathon, with a total of 30,000 participants. To date, the Guangzhou Marathon has been held for seven editions. As a dual gold label event recognized by the International Association of Athletics Federations (IAAF) and the Chinese Athletics Association (CAA), the Guangzhou Marathon has become a must-run event for many marathon runners each year due to its continuously improving event services and unique city charm.

As we all know, marathon running is a sport that significantly depletes physical energy and is a very strenuous competition. Before participating in a marathon, you need to prepare based on your own condition. As the saying goes, "Know yourself and know your enemy, and you will never be defeated."

So, how can you successfully complete a marathon? Today, the editor will outline the preparations needed before the start of the Guangzhou Marathon. After reading these tips, you will surely be able to finish safely and set a new personal best (PB).

What should you eat before the race?

On the morning of the race, you can start by drinking a glass of warm water to help empty your bowels. Breakfast is essential and should be consumed 2 to 2.5 hours before the race. Generally, runners can opt for a combination of whole wheat bread, bananas, and milk.

If you don't want to eat bread, you can have porridge and eggs, paired with a small amount of pickles.Traditional Shanghai noodle soup can also be a good choice. However, you need to allow time for digestion and ensure your bowels are empty.

Many runners wonder if they need to eat extra food before the race starts. Actually, you don't need to, because eating too much before the race can make you feel overly full and uncomfortable during the run.

What gear should you wear?

Runners can choose their attire based on the weather on race day. If you're not worried about the temperature, you can stick to a running vest and shorts for a light and comfortable run. If you think you might get cold, you can wear compression clothing to ensure a good race condition. However, be prepared for rain.

Running shoes: Your dedicated marathon shoes.

Clothing: Running T-shirt, shorts, compression clothing, running socks, windbreaker, etc.

Accessories: Visor, headband, magic scarf, waist pack, arm pack, gloves, etc.

Supplies: Energy gels, energy bars, salt tablets, energy gummies, etc.

Others: GPS heart rate watch, heart rate strap, kinesiology tape, nipple guards, etc.

How to deal with rainy weather?

According to the weather forecast, it is likely to rain on the day of the Guangzhou Marathon. Runners must be prepared for a rainy race. It is recommended to wear a visor to effectively reduce the impact of rain on your vision and provide some warmth.Apply Vaseline to areas prone to chafing before the race, and male runners should prepare nipple guards. Also, prepare a change of clothes for after the race, as this is often overlooked.

Warm up thoroughly before the race.

It is crucial to warm up thoroughly before the race. Rain can lower your body temperature below normal, preventing your muscles from reaching their optimal state. If you are an average runner and the gathering area is crowded, making it difficult to warm up, consider using the first five kilometers of the race as a warm-up. Run slowly to reach your optimal state before accelerating.

Avoid hypothermia.

During the race, closely monitor your physical condition, especially temperature changes (hypothermia is one of the most dangerous conditions in extreme sports). If you feel cold, stop immediately and seek help at a medical station. Depending on the situation, either quit the race or rewarm yourself. Do not blindly persist.

Replenish supplies in time during the race.

Running a marathon in the rain consumes a lot of energy, so make sure to replenish food appropriately.

Plan your race strategy properly.

The beginning is always the hardest. Running in the rain introduces many uncertainties. Therefore, for the first 5 kilometers, run 5 seconds per kilometer slower than your planned pace. After starting, gradually adapt to the weather and road conditions, find your running rhythm, and quickly adjust to your normal pace. Always watch out for trash and empty water cups on the ground, and avoid stepping in puddles and mud. Slow down decisively when turning or going uphill or downhill.

Avoid cramps and stomach pain.

Cramps are a common issue for athletes running a marathon in the rain. The reason for cramps in the rain is that the muscles are affected by low temperatures for a long time. Therefore, during the run, keep wringing out the rainwater from your clothes, pants, and hat, and keep patting your thighs and arms to stimulate and mobilize your muscles.

Running in the rain can also cause stomach pain. Stomach pain usually falls into two categories: side stitches and gastrointestinal discomfort. Running in the rain can cause wet clothes to stick to your navel for a long time, making your stomach cold and causing discomfort, which can lead to diarrhea in severe cases. Therefore, it is recommended to cover your navel with tape, adhesive bandages, or kinesiology tape to prevent stomach pain caused by headwinds and rain.

How to relax after the race?

0-15 minutes

After crossing the finish line and receiving your medal, in addition to taking selfies and posting on social media, remember not to sit or lie down immediately. Walk slowly for about 10 minutes to avoid a rapid drop in heart rate and prevent lactic acid buildup. If it's cold or windy, put on a jacket immediately to prevent catching a cold.

15-30 minutes

After walking slowly, your organs and muscle groups will calm down. You can start stretching and massaging your legs to avoid stiffness and lactic acid buildup. Wrap your legs in the towel provided by the event to keep warm, which helps with blood circulation. There will be massage services at the finish line, but you may need to wait in line.

15-45 minutes

Eat something to replenish energy, such as bananas, energy bars, and high-glycemic foods. Chocolate milk is even better. Drink some sports drinks to replenish the electrolytes lost through sweat during the race, maintain blood sugar levels, and aid muscle recovery.

30-60 minutes

Back at the hotel, take a shower to relieve fatigue. You can soak or rinse your legs in cold water for 5-10 minutes. If possible, take an ice bath to help quickly remove lactic acid. Fill the bathtub with some water, then add ice until it covers your legs.

1-3 hours

If you didn't take an ice bath, you can lie down after showering and elevate your legs against a wall for 5-10 minutes to help stretch and prevent blood pooling in your legs. If you have enough time, take a nap for one or two hours.

3-6 hours

Before your next meal, eat some carbohydrates every hour or so. Fruits rich in vitamins and starch are a good choice. For your main meal, consume high-quality protein to repair damaged muscles and tissues. Also, remember to replenish electrolytes by drinking a sports drink.

24 hours

Fully relax your muscles through stretching or using a foam roller. If possible, get a massage for even better results. Before bed, take a warm bath and do some light stretching to relax your muscles and improve your sleep quality.

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