2. STEP 2:Picking the right running equipment
Details make the difference; but this one is a huge one if you run a marathon.
However you will have to try and guess the proper outfit during several weeks or months prior to the race.
a. The importance of wearing the right gears
After all, why the hell should we care about the outfit; it’s just a piece of fabric.
But what looks like a detail could become a large issue.
One of the main problems happening while running is the risk of chaffing inside legs or under arms.
If you don’t want to wear thighs (the short one) or long shorts, then comes the solution of applying Vaseline.
But there is a good trick that works most of the time, Bag Balm. While similar to Vaseline, it is more viscous and contains Lanolin; it is a very good oil ointment that can be used during and after running.
Concerning your T-shirt, you can go with an all weather, sweat proof one with Cool Max fabric, which is a fiber-based moisture management system.
When you are running, it is very important to keep your internal heat as low as possible if you want to avoid heat related injuries like heat exhaustion or heat stroke.
Your body temperature is around 98.6 degrees Fahrenheit (or 37 degrees Celsius) at rest; but that temperature may increase during heavy exercises and can reach 106F or 40C in a marathon.
But if the ambient temperature and humidity are high, it will become very difficult for the body to dissipate heat and body temperature may rise.
Moreover if there is no evaporation or vaporization of the perspiration, there won’t be any cooling of your body as well.
That is where clothing can help allowing perspiration to penetrate then evaporating, leading to heat loss while running.
Conversely, if you are running in cold, you want to keep your body warm and will go with long sleeves.
But the principle of cooling the body being the same (you don’t want that temperature to rise too high), you will have to make sure the fabric allow perspiration to evaporate.
b. Picking the right shoes
Now, this is the most important investment you will do before a marathon.
Please read my May 2009 article “Training injury free: a dream?” as it will give you a great deal about the right pick for shoes.
But once you bought your shoes, you should consider taking your time before racing with it.
Just remember that shoes fit progressively to your feet; it does not happen in one day. You want them to be flexible so you can run comfortably.
So the first thing you should do with new shoes, should be to walk them for a week or so; no running, just walking your daily life.
Then the next week, run the short run, no long run yet.
You will have to wait for the third week to start using those new shoes in long runs.
So make sure, that the day of your race, you will wear shoes you feel comfortable in, and that you are used to wear for long runs.
NEVER wear new shoes for the first time in a marathon; you could live a nightmare.
c. The anti-blister tips:
Well, even when you are very cautious, blisters can happen and make your marathon a very painful one.
Here are some tips.
• Avoid cotton socks: they hold perspiration next to the skin softening it and making it more prone to blisters. Make sure you wear synthetic or Cool Max socks. The best way is to try on those socks on long runs before your Marathon.
• You can apply some anti-chaffing stick to any area that is prone to blisters.
• Tape up: if you have an area blistering all the time, tape it up. It works pretty well.
• Dry your feet: it is an old military tactic by applying antiperspirant to the feet daily to dry them out. For instance, Cornstarch added to the socks draws away moisture.
In any case, never try anything new on race day; make sure, you experiment everything that worked previously; feeling good in your clothes and shoes, is the first step to run your Marathon with confidence and success.
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