Marathon Checklist
Use this checklist for your 1st Marathon (like I did)
I finished my first (unofficial) marathon last week and I created a checklist so I would not forget anything for the event. I will also give a short description of each so you know which/where to buy few of them.
Towards the end, I added a few more points that I learnt and will use for future race(s). Also while few or many of these may look silly. Forgetting any of them will have a huge impact. So every smallest thing and details should be in the checklist.
Hydration bag — This has a 1-litre pack to fill water and the bag itself totally has 5-litre capacity. I put my gels and dates in the front pouch. Generally speaking, you can put your mobile, cap and any other miscellaneous things in it. But while running, especially on race day, you want to keep things to a minimum number. Link to the product here.
Two water bottles — Since it was an unofficial event and won’t have everything perfectly planned. I wanted to carry a couple of water bottles just in case of need. However, I haven’t used them.
Banana and oranges — I took an orange and a couple of bananas. I was using endurance-based gels for all long runs and even on few long rides. But recently I found Banana is doing an equally good job while running too. The first couple of hours into the run, I didn’t use any gels. I was having dates and banana. Going forward I want to reduce the dependency on gels and try natural foods as much as possible (gels are pricy that’s why).
Salted dates — My coach suggested having dates with salt on it. I put a few dates in a small packet and sprinkled salt on those dates. While most of the long runners in our group used dates+salt and worked pretty well for them. For me, bananas worked well and not a fan of dates + salt combination. If you want to explore too. Try all foods/gels you have access to and see what suits best to you. It’s a personal choice. You do you.
Gels — Endurance gels are easy to carry, gives you 100–120 calories depending on the brand and you can consume one gel every 45–60 minutes. Not only they give the energy, but they also have few ingredients that may reduce muscle fatigue. I used Fast & up gels for a while but recently I figured Leap gels are suiting me better when taken more than 4 gels back to back. But as I said, you can try this but not necessary.
Fast & up Electrolyte tabs — You lose a lot of Electrolytes while running especially in sun or/and long distances. These need to be replaced. I tried doing running/cycling in the past with and without these tabs. Whenever I was not using them, my Heart Rate used to shoot the roof. You can check this tabs here.
Cap — Self-explanatory :), if it’s too hot, wear your cap.
Phone belt — I use this in my training to keep my phone so I don’t need to hold it by hand. However, for this time, I used this to keep a few of my gels in the second half of the marathon(In 2nd half I moved the gels from my hydration bag to this pouch and left the hydration pack in Sag support car). The product link is here.
Shoes and socks: Noting new, same shoes same socks. I used invisible socks I brought from H&M. Been using the same brand for over a year. I forgot the price but they sell in pairs of 3, 5 and 10 as far as I remember. Shoes are from ASICS. The best part of this store is, you can have a free Gait analysis done for your feet/legs. If you have a flat foot or high mid feet. This test helps in picking up the right shoes for you.
Cut nails — As funny as it may sound that this is in the checklist. In my training time for long runs. There was one toenail that had a slightly sharp edge(even after cutting the nails) so small that we would generally ignore on a day to day basis while walking. But it hurts in the long runs. I realized, if I am going to do a few tens of thousands of steps while running, all toenails should be clean-cut without any edges.
Band-aids — I was not carrying these in case I fall on the road(though it might help then). But these are to cover the nipples. Anything beyond two hours I realized it is too much of rupture and it is going to hurt very bad. Better to be safe than sorry especially having previous experience of this chafing issue. I found Johnson & Johnson band aids to be easy to peel off post-run.
Chafing gel — Sweating for few hours and in sun, your legs are going to rupture a lot with the cloths and maybe with the other leg too sometimes. I brought these gels from Amazon. Not too pricy and totally worth the cost. You can use it for cycling and in fact any sport.
Sunscreen lotion — I applied before the day but I am sure it might have worn out with in the first hour. But generally speaking, any good Sunscreen lotion should do. While it didn't stop me from getting tanned. I am hoping it would help have less damage on the skin than without it. On training days especially long runs or rides in the sun, I use a sunscreen lotion. I am no expert here with brands. Use what suits you best.
Charge Garmin watch — From past experiences again. On my training days, I knew I had to charge my watch but always get to hurry in the morning. It occupies a good amount of mental space on the run/ride when you see a low battery message on the screen. I brought a Garmin Fenix HR3 watch in 2nd hand last year. Garmin watches last well for 6–7 years or more without trouble and I got this for half the price for a 2 year used to watch. No complaints until now. (My charger got screwed up in once and Garmin made a free replacement).
Charge the phone — Safety first :)
Money (10/20 rupees notes for water) — I would prefer to have Rs.10/20 notes on long rides and runs than Rs.100 or Rs.500. Because it is less time to give Rs.10 and take a 1/2 litre bottle than to Paytm or give a big note and wait for the money. Tried and tested. The waiting feeling is worse especially when you are trying to hit the clock or go back home. (My 2nd half of any run/ride motivation always comes from the idea of going home, eat and sleep after that activity. No kidding).
The previous day I had to do a few things.
Tablets in the night — I had an injury and realized it was from Vitamin D deficiency. The doctor gave me tablets for Vitamin D and another to reduce the pain. While I was fully recovered by the race day, I wanted to continue that course just so I am doing my part well for the pain not to returns, especially on the Race day.
Eat well but early (all carbs) — This had to go in the checklist so I know it is important. I was reading it the before day once in a while. Eating too late, I thought may not be digested completely. My go-to food is pasta on race days or long run/ride days. I was majorly on carbs the previous day of the race while taking less fibre, protein and fat.
Pack everything by 6 pm — I packed by this time by had to go out to buy dates, to have beetroot juice(it has nitrates and helps carry more oxygen in the body. You really want good circulation of oxygen in your body especially to your muscles on the race day or even in training days).
New Additions:
Post-race I wanted to add few points to this check list, especially if it’s unofficial runs/rides which may be a common thing until the end of the pandemic.
On the Garmin at the start: I thought I was ready and cool but I forgot to start the Garmin watch for the 1st 1.4km. I happened to check my watch and there was another friend next to me while I realized I didn’t start my watch. He told me how much distance we completed until then. Otherwise, had to finish extra 1.4km in dead heat sun. This isn’t the first time this happened to me.
Stick to the plan: This is a no brainer. I was supposed to be running at 7:38–7:48 pace so I could complete my race in the time planned. I was running a 7 pace(7 minutes/kilometre) for almost 10km. It was a marathon and I should have been more careful about it. I was burnt out after 30km for this reason and the hot sun. I was almost doing a 9–10 pace in the last 3–4 km (read it as hardly run and mostly walk).
Check in-detail about the race course: First 10km I was running in the dark because I didn’t know there won’t be any street lights. After the first couple of kilometres, I was running all alone(Other runners are faster and much experienced than me).
Don’t ditch the phone: While I carried my phone to the venue. I felt I should nor carry too many things and left it behind in my coach’s car while the run started.
I really should have had it with me for two reasons 1) First 10km I was running in the dark, the phone might have helped 2) for at 30 to 34km distance, that 4 km, the sun was at 32–34 degrees and I didn't have water. I was looking for sag support but they were waiting for me at mid-course. They were a great help and felt like Godsend at that time. But really, if I called them up, they would have driven to where I was to hand over the water. They were super helpful but I didn't have access to tell them what I needed at that time.
Was happy for the finish. Lot of learnings. If you are planning/training for your first marathon. Share your Checklist here when you cross the finish line.
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