Refusing to taper before the race1 of 6
A race of 18-20 miles takes about four weeks to recover from. Many marathoners try to squeeze in one last long run as the race approaches, and this leaves them unable to properly recover in time for the race and thus unable to perform at their best.
Forgetting to refuel during the race2 of 6
It's easy to get distracted on race day and forget to refuel, but by the time you feel the impact it's too late. Consume a PowerGel or another energy source around the sixth mile to keep your energy up and replenish electrolytes for hydration and fuel for the rest of the race.
Starting too strong3 of 6
Many racers think it's smart to surge faster than their usual pace at the beginning to make up for their slower speed toward the finish. This ends up being a downfall because it causes runners to burn through too much energy early on.
Trying something new the day of the race4 of 6
There are so many great energy supplements runners can use to fuel up before, during, and after a race, but it's important to make sure your body is used to running with these supplements. If you plan on using gels and energy drinks, make sure that you use them while you train so that they become a part of your routine.
Indulging after the race5 of 6
It's tempting to celebrate your finish by going out with family and friends to indulge in comfort foods. This big meal will likely delay your post-race recovery; definitely treat yourself, but don't let it get out of hand. Right after the race, it's best to refuel with a high quality protein of your choice.