26.2 Tips for the 2018 Philadelphia Marathon Weekend

There are 26 days until the 2018 Philadelphia Marathon! If you're running the full 26.2 miles this year, we put together 26 tips to help you prepare for race day. We'll be sharing 1 tip every day on our facebook page leading up to the marathon. Follow along on our facebook page or read them all here!

Tip #1: First things first, look down. What shoes are you running in and when is the last time you replace them? If you have never been properly fitted for shoes, stop by our shops (we’re open 7 days/week) or schedule a free shoe fitting. Read more about our shoe fit process here.

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Tip #2: You have new shoes, next up? Treat your feet inside those shoes. Good socks provide comfort and protection while helping to control the moisture (aka sweat) from your feet. Invest in a few pairs of running socks (Rule of 3: 1 clean, 1 dirty, 1 on your feet) made with synthetic fibers. The most important rule to follow when choosing socks to run or workout in? Avoid cotton socks! Cotton is not a runner friendly material. It absorbs moisture and does not dry quickly. The combination of moisture and friction can result in skin irritation – blisters, chafing, etc. Our stores carry several great brands with a variety of colors, cushioning, and lengths. Click here to read more about the socks in our shops on our blog!

Tip #3: Sorry fellas, this one is for the ladies. After shoes, sports bras are the most important piece of gear for women. Unfortunately, the majority of women (something like 80%) are not wearing the proper size or type of bra for the activities they are doing. We know it’s hard to find the right sports bra – but it doesn’t have to be! Stop by any of our shops or schedule an appointment to get properly fitted by our staff of experts. Click here to learn more about our sports bra fit process!

Tip #4: Dress Rehearsal! You've heard that age old saying: practice makes perfect. You may have also heard the saying: nothing new on race day. Start thinking about and running in what you want to wear on race day. You never know what the weather will be like on race day so try out several options during training - in the rain, in the wind, in the heat, in the cold, etc. A general rule of thumb to follow is to dress like it's 20 degrees warmer outside, you'll be chilly during the first mile but will warm up quickly.

Tip #5: Hydrate on the run! Every athlete has unique hydration needs but everyone needs to hydrate during their runs. Make it a goal to take in 20 – 40 ounces of water per hour, maybe a little more or a little less as you get to know your body’s hydration needs.

Pro – tip: Plan for race day and practice hydrating during your training. There are many ways to carry water and/or other hydration products on the run. Stop by our shops to check out the handheld water bottles, belts, packs, vests and other hydration carriers that we carry (get it!).

The Philadelphia Marathon will have hydration stations set up at the race start and finish, as well as throughout the length of the course. All hydration stations will have Gatorade Endurance Formula (we sell this in all of our shops!) at the first set of tables and water at the next set of tables. If you plan on using the hydration provided on the course, practice drinking out of paper cups on the run to prevent choking, coughing, spilling, etc. on race day.

1. Run on the side of the hydration station. 
2. Make eye contact with the volunteer and slow down to grab the cup from them. Don't forget to say thank you!
3. Squeeze the top of the cup to prevent the liquid from spilling and to create a narrow funnel to pour the drink into your mouth. 
4. Take your time! Most runners chug their drinks as fast and soon as possible. Once you grab the drink, take a few breaths to collect yourself then take a few sips. There is no rush!
5. Check to make sure no one is next to you or in the way then discard your cup to the side of the road. Some runners like to dump the remaining water over their heads to cool down with or dump the water then toss the cup.

Philadelphia Marathon Hydration Station Locations

Pre-race water - Eakins Oval
Columbus Boulevard & Race Street - Mile 2.2
Columbus Boulevard near Christian Street - Mile 3.4
6th & Walnut Streets - Mile 5.1
31st & Chestnut Streets - Mile 7.1
34th Street & Fairmount Avenue - Mile 8.3
Avenue of the Republic - Mile 9.8
Disabled Rowers' Boathouse, Martin Luther King, Jr. Drive & Black Road - Mile 11.9
Kelly Drive & Sedgley Avenue - Miles 14.4 & 25.7
Kelly Drive & Fountain Green - Miles 15.5 & 24.6
Kelly Drive & Ferry Street - Miles 17.8 & 22.3
Main Street & Ridge Avenue - Miles 18.7 & 21.3
Main & Cotton Streets, Winnie's LeBus - Miles 19.8 & 20.2
Finish Line, Benjamin Franklin Parkway

Tip #7: Hydration and Nutrition aren’t just important while you are running or working out. Make sure you are drinking plenty of fluids throughout the day, every day and eating a balanced diet (good, clean quality foods) before and after your run or workout too. If you are struggling to fuel your active lifestyle and training, click here to schedule an appointment with our nutritionist.

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Tip #8: Garmins are great for tracking your distance and pace but they can also tell you a lot more about your runs. Do a little research and consider what information you want to know from your runs. There are options for tracking just the basics to watches designed for multisport athletes and our latest favorite, the Garmin Forerunner® 645 Music that stores up to 500 songs on the watch and now syncs to Spotify for easy listening without your phone.

If you prefer to use your phone, try out an app like Strava to track your data and connect with hundreds of other runners in the area and beyond. Stop by our shops to see what Garmin watches we have in stock and make sure to join our Strava group!

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Tip #9: Don’t just run! In order to keep your body in good shape, it’s important to supplement your running with a few cross-training workouts to use different muscles to help prevent overuse injuries AND strengthen your core to become a stronger runner. Whether it's going for a morning bike ride along the river or finally making it to that yoga class, cross training can help improve your running by building strength and flexibility in muscles that running doesn't utilize while speeding up your recovery process.

One of our favorite ways to cross train is on an Elliptigo. The ElliptiGO is the world’s first elliptical bicycle combining the best of running, cycling and an elliptical trainer. It was designed by runners as the ideal cross-training device delivering a low-impact, high-performance workout. The ElliptiGO can be used by healthy runners to cross train and is a great replacement for running if you are injured. Click to read more about the Elliptigo then check out our blog post on great places to cross train in Philly, and our calendar of events calendar for upcoming cross training clinics and workouts including yoga for runners.

Tip #10: Listen to your body. There is no one reason why runners get injured. More often than not it's a mix of factors such as muscle weakness, overtraining, under training, etc. The majority of running injuries don't pop up out of nowhere. They may start as an ache or a bit of soreness before turning into persistent pain.

Don't train through the pain! As soon as you start to feel pain or an injury starting to develop, stop running. The majority of runners tolerate or ignore pain longer than they should. It can be tough knowing the difference between pain from soreness and pain from something you should be concerned about. Pain you should get checked out:

- On a scale of 1-10 (10 being worse pain), pain that exceeds 3 while running
- Pain that does not subside within several hours after running.
- Pain that persists in the same area, every time you run.
- Persistent pain that worsens when you run.
- Pain that wakes you up at night.

A physical therapist can help determine the cause of the problem, recover from most running injuries, and help you become a stronger and smarter runner - which in the long term can help you prevent injury.

Tip #11: Schedule a sports massage. Training for a marathon is tough especially on your body. Sports massage has been used for recovery and injury prevention as well as to treat pain, soreness, and stiffness associated with training and athletics. Studies have suggested that massage increases the blood flow to your muscles and can improve muscle function while reducing muscle tension and delayed onset muscle soreness.

Sports massage can serve an important purpose in an athlete’s training. Mid training massages can reveal places that are tight and places that should be addressed during pre and post workout stretches. That said, it's certainly not for everyone. Keep in mind that if massage has not been part of the majority of your training it's probably best to schedule one before you start to taper (typically 2 weeks before race day) or after the race. If you do schedule a massage within a week or two of the race, and really any time you get a massage, make sure to let the therapist know what you are training for and when the race is.

Don't forget that recovery time is just as as your runs in training and a sports massage can be a great way to spend your next rest day. Click below to check out Phila Massages and learn more about their massage services. Phila Massages specializes in sports massage with two locations in the area, Phila Massages Rittenhouse and Phila Massages Manayunk.

Tip #12: Rest days are just as important as your long runs and workouts. Marathon training is both physically and mentally demanding, get off your feet and rest your body and your mind!

No only do rest days prevent injury but they can help you improve as a runner. Scheduling rest days throughout your training can help strengthen your body, sharpen your focus, and prevent burnout. Resting allows your body to recovery and absorb the training you've been doing and might even give your training a boost the next day. Rest days are essential to becoming a faster, stronger runner and achieving your goals!

There is no best way to rest but you will get the most benefits from a rest day where you truly just rest - no running, no strength training, no other cross training. These workouts still contribute to muscle breakdown and prevent your body from fully recovering from your marathon training. If you are going to do something on your rest day, focus on mobility, stretching and gentle movement. Go for a walk, take a gentle yoga class or spend some time with your foam roller and other recovery tools.

Tip #13: TAPER. After miles upon miles and hours upon hours, you've made it to the last part of training: taper time! With 2 weeks to go before race day, there isn't a lot of time to improve your training but there is time to mess it up. Tapering can be the toughest part of training for some runners, physically and mentally. After logging some serious mileage week after week, the thought of scaling back can be unnerving. Doubt creeps in, muscles may start to random aches or pains, and you start to feel antsy not running longer or farther. People sometimes refer to this as the taper crazies.

Trust your training! Avoid the temptation to add an extra mile or two to your mid week run or squeeze in one more long run. Tapering is part of the training process, just like rest days and long runs. Think back on all of the miles you've put in, the crazy heat you've run through and all of the other conditions that have been thrown at you. Tapering is a delicate balance of maintaining fitness while promoting recovery before race day. It's time to wind down and rebuild your energy. Use the extra time you're not running to sleep, prepare, and think through your race day plan. The goal is to make sure that your body is well rested, refreshed, and recovered for race day. Reduce your mileage, rest, stay calm and taper on!

Tip #14: Check out the course! If you live in Philadelphia you've most likely run parts of the marathon course before but when is the last time you took a look at the course map?

Whether you run the streets of Philly on a regular basis or are traveling to the city just for the race, make sure to spend some time with the course map before race day. 
Take note of where hydration/aid stations are located, any important turns, and get a sense for where you will be mile by mile on the course. The Philadelphia Marathon takes you on a run through history. The course is fast, mostly flat and runs through the heart of Philadelphia through Old City and past the Betsy Ross House, Independence Hall, Liberty Bell along with other historic landmarks.

There are several course maps on the Philadelphia Marathon website including the certified course map but our favorite is the 2018 story map. Click here to check it out and visit the Philadelphia Marathon page to see the other maps available.

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Tip #15: Head for the hills!

If you paid attention to tip #13 and studied the maps, you know that the Philadelphia Marathon is pretty flat BUT there are a few hills and elevations changes throughout the 26.2 mile course. The first major hill you'll encounter on the route is around miles 8 - 10. Most of mile 8 is uphill followed by a short break by the Philadelphia Zoo before the incline really increases up Lansdowne Drive and South Concourse Drive. The rest of the course is relatively flat with a minor incline around mile 19 - 20 as you head into and out of Manayunk.

While the majority of the marathon is pretty flat, hill running can be a great addition to your marathon training. Running hills adds variety, intensity, and is a form of speedwork as it increases your heart rate and helps to improve your endurance. Hills also strengthen your muscles and can help improve your running form. Since the city of brotherly love isn’t exactly known for it’s hills or elevation, we put together a few of our favorite places to run hills here.

Tip #15: Mind over marathon. Whether you are training for your first marathon or your twentieth, 26.2 miles is a mental challenge as well as a physical one.

With any marathon or long distance run, you prepare yourself physically. If you've been following your training plan and logging all of the miles, your legs will be ready to run the marathon but your mind is a totally different muscle. Training your mind for a marathon may sound strange but it is essential aspect of training. At some point in your running, you may find that your body is willing to keep running but mentally you're struggling to keep going. We put together a few tips to help you build the mental strength needed to go the distance on race day:

  1. Think positive: Give yourself a pep talk, focus on a mantra and remember your why for signing up to run the marathon. 

  2. Break up your run: Dividing up your run into smaller segments will make the distance feel much more manageable. 

  3. Focus on now: Don't look too far down the road, focus on the moment and step you are in, and trust yourself to get you through to the next step.

Want to learn more ways to mentally prepare to run a marathon? Sport psychologists and endurance athletes, Drs. Mitchell Greene and Stacey Ginesin put together 10 Mental Tips to Master the Philly Marathon here.

Tip #17: Squeeze more out of your runs and recovery with compression! Training for a marathon and running long distances is all about consistency. Consistently running miles and consistently recovering from them - which means finding the tools that will help you to recover faster and stay injury free. Compression socks have been used for a very long time in the medical field to increase circulation in patient's legs and are now becoming more and more popular with runners and other endurance athletes. You've probably seen people at races or running around with compression socks or sleeves on. You may have wondered or thought to yourself, “Do those really work?” or “I wonder if those would help my <insert injury or pain here?"

For athletes, compression socks (and sleeves) are designed to reduce swelling, muscle soreness, and muscle fatigue experienced post exercise. Compression socks are a usually a super strong elastic sock worn up to the knee. They work by compressing the veins on the surface of your leg, as well as arteries and muscles, so that blood is circulated through your legs through smaller circulatory channels. The idea is that if you can circulate blood faster back to your heart, you can regenerate blood quicker to your legs.

Compression socks and sleeves can provide more oxygen, improve blood circulation, muscle and joint stabilization, an improve metabolization of lactic acid, and speed recovery. Many runners report that their legs feel fresher during and after a run when they wear compression gear. Beyond the potential physical benefits of wearing compression socks or sleeves while running, they can help shield your legs from dirt, pebbles, thorns, and other nuisances especially on the trails. Compression socks and sleeves have also become a fashion accessory as there are many different styles, patterns and colors including some that are reflective to increase visibility.

So, which is better compression socks or compression sleeves?

Compression socks cover the entirety of your foot, ankle and leg below the knee helping to promote better circulation and decreased swelling through the ankle and foot area. If you are going to be using the compression product for recovery or you have an injury that involves your arch, ankle, or lower Achilles tendon, you are going to want to go with compression socks. If your injury is above the ankle and Achilles tendon, compression sleeves should be fine. Some runners like to run or workout in compression sleeves then switch to compression socks to recover in.

Whether you are looking to speed up your recovery, get some extra support during your run or trying to ease the symptoms of shin splints or calf pain, compression can help! Stop by our shops to learn more about compression and we'll help you find the compression products that support you best.

Tip #18: The countdown continues - there are officially less than double digits until race day. Are you ready to run? It's time to start preparing! We put together a guide to everything Philadelphia Marathon whether you're running, cheering or volunteering (thank you!). Our shops are open every day and our staff is ready to help you find everything you need for race day. We even created a handy dandy pre-race checklist for you to use. Click here to read our race guide and download the checklist!

Tip #19: Weather is weather. You can't control it but you can prepare for whatever Mother Nature decides to do on race day. Stop stalking the forecast and start planning a few different outfits to have ready to go. Remember: nothing new on race day! The outfit you end up wearing should be something that you've run in before and feel comfortable in. Sticking with what’s familiar to you will help ease any pre-race anxiety and prevent issues like chafing or wardrobe malfunctions. We put together a few tips to help you figure out what to wear for different types of weather:

  1. Stay warm vs Keep cool. No matter what the temperature is, your body is going to heat up as soon as you start moving. The general rule of thumb is to dress like it's 15 to 20 degrees warmer than it actually is. So if the temperature on race day says 45 degrees (the ideal temperature to run a marathon!), you want to plan to wear something you're comfortable running in at 60 - 65 degrees.

  2. If it’s raining, you’re going to get wet. Grab your go to hat (or visor) and try to stay dry for as long as possible before the race by standing under a shelter or covering up with a poncho or trash bag. Investing in a lightweight, waterproof running jacket can help you stay dry on cold, rainy runs. For a warmer run in the rain, check the temperature and skip the jacket or wear a lightweight water resistant jacket - it's more breathable than waterproof materials. By now you should know that cotton is not a friend to runners. Cotton/cotton-mixed fabrics soak up water making your clothes heavy to run in. Moisture wicking apparel is the way to go for any run but even more so on rainy days. Wearing lighter and tighter tops and bottoms can help reduce chafing, blisters, and other skin irritation. The lighter your apparel, the less weighed down you will feel once it's wet (this rule also applies to your socks!).

  3. Philadelphia Marathon race day has been pretty windy the past 2 years! The more streamlined your outfit is on a windy day, the less wind resistance you will experience as you run. Avoid wearing loose or baggy apparel - more fitted clothing will have less drag and will reduce friction caused by the wind helping to prevent chafing, blisters, and other skin irritation. Depending on the temperature, you may want to wear a light wind resistant jacket to help keep you warm without overheating. If it's a super windy day, consider wearing sunglasses as there will be a lot of dust and debris blowing around that can irritate your eyes (or, if you wear them, dry out your contacts).

  4. Accessorize! The marathon is 26.2 miles long. That leaves gives the weather and temperatures ample time to fluctuate. You may start running in a cold rain and finish in a warm, glowing sunshine. Adjustable accessories and layers are easy to modify on days when the weather is predicted to change (and even more useful during unpredictable situations). A few of our favorite versatile accessories are arm sleeves, compression socks or sleeves, hats, buffs, and gloves.

  5. When in doubt, ask for help to figure it out. Stop by any of our shops to learn more about appropriate apparel options for every type of weather scenario on race day or use an online wardrobe tool where you can plug in things like the temperature, distance, time of day and other variables and it will recommend the right gear for you no matter what the conditions are outside. Check out the one on the Runner's World website or there is even a website aptly titled dressmyrun.com

Tip #20: Stretch! After weeks and weeks, miles and miles of training your muscles might be feeling tired, tight, and/or sore. If there’s one thing we know about stretching before and after running (or any form of exercise), it’s this: do it!

We're definitely guilty of being that runner who can squeeze in miles before work, after work, at lunch - whenever but can't seem to find the time to stretch for 5 to 10 minutes before and/or after a run. Trust us when we say, make the time.

A good, consistent stretching program can help you prevent injuries, reduce muscle soreness, and become a stronger, better runner. Adding stretching to your pre and post run routine will keep you flexible and help prevent common injuries such as shin splints, or Achilles tendonitis from running. Stretching is one of the best things you can do to protect your body and help it recover from the rigors of long distance training.

Whether you are new to running, competing at a high level, interested in preventing injury or struggling with injury/muscular imbalance, the Whartons’ Stretch Book has been providing simple solutions to complicated muscular conditions for over twenty years. The Whartons’ are considered the “gold standard” in the field of musculoskeletal health and fitness. Pick yours up in any of our shops along with a stretch rope and start practicing active isolated flexibility today!

Tip #21: It's PEAK week! Your last long run is done, you've put in the miles throughout weeks of training. Now it's time to rest, recovery, and get your body ready to race on Sunday. Reducing short term fatigue and stress by cutting back mileage and intensity before a race effort helps to maximize & peak performance on race day.

  • Focus your extra energy this week on preparing for your race.

  • Go to bed early and sleep in.

  • Drink more water and pay closer attention to what you are eating.

  • Start to organize your potential outfits (you never know what the weather is going to be!) and whatever else you plan to bring or use on race day (gels, gloves, hydration packs).

This week is the culmination of all of your hard work and efforts, enjoy it!

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Tip #22: Recruit family and friends to cheer you on! It's always more fun to run when you have a support crew ready to motivate you along the way and congratulate you at the finish line. Tell your friends and family off your cowbells, whip up some witty signs, and get ready to cheer their hearts out!

Pro-tip: Put your name on your shirt or somewhere visible so that spectators can cheer for you along the course!

If you're looking for a fun spot to cheer on your running buddies, family members and a few thousand strangers - join our Philadelphia Marathon weekend cheer zones:

Saturday: Half Marathon Cheer Zone starting at 8AM
Meet us on the corner of Broad and Walnut to cheer on runners in the Dietz & Watson Half Marathon on Saturday morning!

Sunday: Full Marathon Cheer Zone starting at 8AM
Runners will be flying by our store location along Main Street in Manayunk. Come get your cheer ON at our marathon cheer zone! We'll be hanging out with our friends from ON Running, Team Philly Race Training, Manayunk Beer Runners, Chasing Trail, Original Propaganda Athletic Club: RUN, and more! Bring your friends, tell your family and join the fun at Mile 20.

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Tip #23: Run your own race! The marathon is all about pacing yourself - especially in the early miles. We put together a few general rules of thumb to help you plan your race day strategy:

  1. Start Slow. Resist the urge to go out too fast at the start of the race. Adrenaline kicks in and you'll be tempted to follow runners around you. Don't do it! Stick with your pace and reduce the risk of burning out early.

  2. Run Steady. There has been much debate about the best pacing strategy for the marathon: should you try to negative split (start slow in the first-half and then pick up the pace for the rest of the race), plan to positive split (running faster in the first half then hanging on to whatever pace you can for the second-half), or run even splits? Try to keep an even pace throughout the race and save your extra energy for the final stretch to finish strong. Data from recent studies suggest that even pacing is more likely to help you run your best finish time.

  3. Run with a Pace Team. We are excited to provide the official pacers for the Philadelphia Marathon and Half Marathon! Whether this is your first race or you're looking to BQ, our Pace Teams will help you achieve your goal. Pace groups are free to join, all you need to do is show up and hop in behind the pacer for the goal time you are trying to run on race day. The pace teams plan to run even splits on for the following goal times:

    Half Marathon Pace Groups: 1:30, 1:45, 2:00, 2:15, 2:30

    Marathon Pace Groups: 2:45, 3:00, 3:10, 3:20, 3:30, 3:40, 3:50, 4:00, 4:10, 4:20, 4:30, 4:40, 5:00

Click here to meet our full and half marathon pacers or stop by the Pace Team Booth at the Philadelphia Marathon Expo!

Tip #24: Make a list and check it twice!

Whether this is your first race or your walls are lined with race medals, you should have a race day checklist to make sure you are ready to run. Race day can be stressful but you can make it a little less chaotic by planning and preparing a few days in advance. You want to arrive at the starting line feeling healthy, calm, and focused. Getting everything you need on race day together early helps put your mind at ease and gives you time to pick up whatever you might still need or be missing. Not sure what to put on that list? We put together a handy pre-race checklist to help you gear up for race day.

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Tip #25: Visualize Success.

For the majority of marathon runners, it’s going to get hard at some point. Every marathon comes with its own set of challenges, whether it’s a hilly course, lots of turns, unrelenting wind or unruly weather. Sometimes it's just the distance, even on the flattest course - you've heard of runners bonking during a race or hitting the wall. 26.2 miles is a long way to go and more likely than not, no matter how well you trained, your legs and brain will feel tired at some point.

Be prepared to give yourself a boost, power through and finish strong. Spend some time visualizing or seeing yourself running a strong, happy race. Picture yourself executing a successful race day from the start to the finish with your goal time on the clock above you as you cross the line. Many runners find it helpful to prepare a few phrases or mantras to help you get through any rough spots during the race. Tapping into the power of a personal mantra or saying can help keep you mentally strong and focused when the going gets tough. Some runners prefer to ward of negative thoughts by focusing on something positive by dedicating the race or even every mile to someone or something important in their life. Write them on your arms, repeat them in your head, whatever works best for you! Here are some of our favorite mantras on race day:

"As the race gets longer, I get stronger."
"One mile at a time."
"Just keep running." (Thanks Nemo!)
"Run Strong, Finish Strong."

Tip #26: The 3 Rs: Rest, Relax and Remember - you've trained hard and prepared for the challenge ahead of you.

If you haven't picked up your bib at the Marathon Expo yet, take care of that first and try not to spend too much time or energy there. You want to conserve that energy for the race, make sure you are hydrating and eating to fuel yourself tomorrow. Get off your feet today and give yourself the chance to empty your head and unwind. Read a book, watch a movie or if you practice yoga, meditation, or some other forms of mind-body therapy, use it to calm and center yourself. Some runners like to do a short, shake out run the day before a race. If you do a shake out keep it short, slow and easy.

Take the time to finalize your race day preparations earlier in the day instead of waiting until night time or race morning.

  • Pin your bib and lay out the outfit you plan to wear along with any throwaway layers. 

  • Put your gear bag near the door so you don't forget it on the way out. 

  • Set your alarm clock and double check to make sure it works - we always set our phone alarms too (just in case!).

  • Get to bed early

If you go to bed but can't fall asleep, don't stress about it. There are a lot of people who do not sleep well the night before a big race or event. One sleepless night is unlikely to hurt your race day performance. The excitement of race day will give you an adrenaline boost and the energy to run the race.

Tip #26.2: Training doesn't stop at the finish line. Marathons are tough on the body. 26.2 miles is 26.2 miles not to mention the stress you put on your body during training for the race. The post race recovery period is an important component of your training plan that can help reduce soreness, avoid injury, and continue running.

Refuel & Rehydrate! Many runners have a hard time eating right after finishing their race. For the next few days focus on eating balanced meals and staying hydrated to help fuel your recovery.

Keep moving! We know you're tired from running 26.2 miles but do something easy like a short walk to get the blood moving in your legs, this will help facilitate the healing process. Listen to you body and don't force yourself to start running until you are ready. Schedule a massage for later in the week and try to stick with gentle cross training like yoga.

Celebrate! You did it! Congratulations :)