Usually, race day results reflect the quality and quantity of training. But in the case of the marathon – that 26.2-mile bucket list feat – little things on race day can make all the difference. Whether it's too much Gatorade causing cramps, a new shirt chafing so much that it draws blood, or a pasta primavera that's still sitting with you at mile 13, little mistakes are exaggerated in such a long race – and they can ruin everything. To get it right on race day, follow this tried-and-true advice.
Load up on carbs.
A high-carb meal before the race is long-taught advice that still holds true, says Fitzgerald, who suggests starting a carb-load two days out. At that point, each meal should include plenty of solid carbohydrates – like oatmeal, noodles, rice – and high-carb drinks like juice or Gatorade throughout the day.
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