Marathon Checklist
Table of Contents
Preparation
Running
There is nothing better than practice, but doing it safely, and in increments is best.
Diet.
Ensure that your diet is the right one to help you make it through the race, using extra carbs and protein
Mind.
Clear your mind ahead of the race of any worries, it's better for your safety
Focus
Once your mind is cleared, focus on the course ahead of you.
Stretch
Taking the time to stretch each muscle properly will be the safest thing to do during training, but the day of the marathon, you have 26.2 miles to do it, so take it easy.
Sleep
Be sure to get enough sleep not only the night before, but the week before the race.
Club membership
Join a gym, or a marathon club to help you keep in the best shape possible before each race.
Trainer
Not all marathon runners have one of these, but they do prove to be quite valuable in guiding you, safely through the marathon process.
Equipment
Shoes
Pay attention to the shoes on the market for marathon runners, and how each type would work for you.
Goggles
These are great for keeping rocks and insects out of your eyes.
Clothing
Finding outfits that are comfortable, don't offer wind resistance, and that will allow movement.
Grease
Be sure to use this before the race on areas that can be rubbed raw, and will be slow to heal.
Stopwatch
Use this to get a good idea of what your times are before the actual marathon races.
Map
Course maps are great for knowing exactly where you're going to have to turn, and not get lost.
Knowledge
Competitors
Understand exactly who you're up against, their style of running, and how to stay safe against them.
Weather
Pay attention to the weather forecast, because thunderstorms and wind are a safety hazard to run in.
Terrain
If there are a ton of hills and valleys, or curves and sharp turns, know this ahead of time so that you can safely compensate for it.
Speed
Pace yourself at a rate of speed that isn't going to over-stress you.
Recovering
Know how to take some personal time to recover from the marathon itself, and don't wait until a few hours after it; start doing so right afterwards, you'll be happy you did.
Things to Take
Identification
Yes, your placard will identify you, but still have your driver's license on you, just in case it's needed.
Sunscreen
Avoiding sunburn is a big priority because of the health issues it can cause, so take sunscreen with you, and use it generously.
First Aid
Carrying a huge First Aid kit won't help you, but carry a couple of Ace Bandages at least, just in case you sprain an ankle.
Water
Staying hydrated during a 26.2 mile marathon is extremely important, especially when the sun is beating down on you.
Snacks
A few snack bars, or trail mix will help keep your energy up during the marathon, so keep some on you.
Attitude
Yes, take an attitude with you, that no matter what, you are a winner, and wave at the cameras as you pass by at the end.
Download or Print this Marathon Checklist
Get a printable version of this checklist in your preferred format: PDF, Word, Excel, or print directly from your browser.
Presented by:
Kimberly French
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Details
Running marathons is a popular sport, whether they are by themselves or in combination with other sports. Learning how to be safe while running a marathon can begin in school, or on your own. Skills in marathon running become sharper over time. Preparation does takes time, because you can't just go out on the road and run 26.2 miles. Run with a friend or two, and encourage each other. There is safety in numbers, and encouragement, too. Taking the time to learn proper marathon safety will pay off for you.
Tips
Marathon safety begins with proper shoes. Due to the fact that marathons are run over a 26.2 mile course, having a sturdy pair of shoes is imperative. Shoes for marathons are also built differently, being designed for long-distance running.
Stay hydrated, and choose the right clothes.
Pay attention to the weather, because running in a thunderstorm is not any fun, and can be quite dangerous. Excessive wind or rain can not only slow down runners, but bring about unsafe conditions to run in. On the other hand, high temperatures can be equally dangerous as well.
Knowing the location and area that the marathon is going to be run in is imperative. Will there be a lot of hills and valleys to deal with? Safety is important to think about here because of the need to slow up and down. If there are going to be a lot of curves or sharp turns in the area, safety also has to be considered. Staying on course at all times also is a safety issue. Getting lost can be a big problem.
Who it's for
This Marathon Checklist is for anyone who wants a simple, practical way to get things done without missing steps.
- Avoid forgetting - keep all your Marathon essentials in one place (external memory)
- Save time - start from a proven Marathon structure instead of a blank page
- Stay on track - track progress, come back later, and keep momentum
- Coordinate with others - share the list and divide responsibilities
- Learn the process - follow the steps in a sensible order, even if it's your first time
How to use it
How to use this Marathon Checklist
- Save Marathon Checklist to your free Checklist account so your progress is saved and synced across devices.
- Customize it in the app: remove anything that does not apply, then add your own details for Marathon (dates, sizes, addresses, notes).
- If others are involved, invite them to collaborate and divide responsibilities.
- Work through the list: check items off as you go, and set reminders for time-sensitive steps.