Final countdown to the big day

After months of anticipation and preparation, the Gold Coast Marathon is finally upon us. Brush up with my last-minute race day tips to get you to the start line ship-shape ready to achieve your personal best.

Make months of training and preparation worth it by celebrating that finish line feeling.

AFTER months of anticipation and preparation, the Gold Coast Marathon is finally upon us. Brush up with my last-minute race day tips to get you to the start line ship-shape ready to achieve your personal best.

Before the run

Get organised the night before, lay out your race gear (don’t race in new shoes, socks or shorts) and pin your race number on and sort out how you will travel to the start line.

It’s a wise idea to pack warm clothes for after the run too. Wear clothes that you can take off and throw away if you get hot – all clothes collected will be donated to charity.

Aim to have breakfast at least two hours before race time and make sure you stick to your usual pre-run breakfast. Again, this is not the time to try something new. If needed, address areas that may chafe with vaseline and men may benefit from Band Aids over their nipples.

Aim to arrive at the start line an hour before the run to have time to warm up and then relax a little before the start. If you are an advanced runner you should start your warm up 20 minutes before the run, jogging until you start to sweat and then walking and doing some dynamic stretches and about three or four 30-metre strides.

Ready, set, go

When the gun goes off try to keep as even a pace as possible, avoiding the pressure to take off quickly with those around you.

Exercise patience if it’s crowded, trying to keep an even pace throughout by avoiding speeding up and then slowing down. It feels better to be passing people over the last few kilometres that having them pass you in the closing stages of the race.

Watch your footing, especially around aid stations where there may be cups as well as additional crowding. Try to relax mentally during the first half and take in your surroundings. It’s OK to be able to chat in the first half, but don’t talk all the way. Break the race up into small sections and focus on ticking each kilometre off, paying attention to relaxing your shoulders every time you breathe out to avoid building up tension.

If crowds allow, run the shortest course, cutting corners because that’s where the distance is measured.

After the finish

Expect to be exhausted, sore and expect problems. No race goes perfectly.

Rehydrate with at least 500ml of water and refuel with some carbs and change out of sweaty gear as soon as possible. Celebrate your achievement and soak up the feeling of the moment. You’ve done it!

Robert “Deek” de Castella is a four-time Olympian, three-time Commonwealth Games Australian marathon representative and two-time winner (1982 and 1986), and winner of the 1981 Fukuoka Marathon (world record from 1981 to 1984).