Phuket Marathon race tips from a world champion

By Su

Marathon

Thanyapura’s Executive Chairman and world champion Chris “Macca” McCormack has given his top race day tips for the Phuket Marathon in Laguna this weekend. Good luck to everyone taking part!

In three days, you will be standing at the starting line alongside thousands of strangers all as eager and nervous as you to start. A million thoughts will be running through your head, you will be questioning your insanity but more importantly, imagining that finish line feeling.

In the months leading up to the race, training has been a huge part of your life. Morning, evening and weekend long runs have taken up hours of your time and the excitement has been building. Taking part in a race, whether you are doing the fun run, 10km, half marathon or marathon, is something that you will treasure for the rest of your life, especially with that finisher’s medal hanging on your wall.

Thousands of runners, walkers and charity enthusiasts will fill the streets this weekend for the Laguna Phuket Marathon and we want to make sure that you have the best advice for these final critical days leading up to the race.

Top 7 tips for race day

  • Make sure you fuel up on breakfast. Before the long run, it is best to focus on eating carbohydrates and going light on proteins and fats, which take longer to digest. For example, oatmeal (porridge) with banana is a good race day breakfast.
  • Do not try anything new on race day. This includes what you wear, your shoes, hydration techniques and food.
  • Start slowly. It’s easy at the beginning of the race to go with the pack and sprint off from the starting line but it’s important to keep your running pace consistent from start to finish, so don’t tire yourself out too early. Remember, whatever pace you are start at is probably going to be too quick. Slow down.
  • Line up near runners similar to your ability at the marathon. You are going to enjoy the day more if you are running alongside people who are similar ability to you.
  • Prepare for the heat. In Phuket the average temperature is around 30C, so make sure you prepare for the weather in the marathon. Bring a hat, sunglasses and sun cream and take salt tablets to make sure your salt levels stay normal when you are sweating.
  • Hydration is key. Have drinks with electrolytes with in to keep up your energy. It is not enough to just drink water. But make sure you don’t drink too much during the race. When coming up to the hydration stations in the race, make sure to slow down, or even walk, through to get the fluids you need. Also, another tip to cool down is to pour the cold water on your body or even use a sponge.
  • Have fun! On the day it is so easy to get caught up in the nerves of the race and wanting to finish that often people don’t take a minute to just enjoy the atmosphere and the race itself.

Things you may need to pack in your race pack

  • Running gel/beans (BUT only if you have trained using them)
  • Blister plasters to put around all of your toes and the backs of your feet
  • Running shoes and socks
  • Prescription medications
  • Identification
  • A hat or visor
  • Body Glide or Vaseline to prevent chafing
  • Sunglasses
  • Safety pins for your race bib
  • Race number
  • Timing chip
  • Sun cream
  • A running belt to hold your race fuels
  • A bottle holder
  • Salt tablets (for salt you lose through sweating)

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