Marathon Advice - On The Day

                                        Provided by Cork AAI Webmaster

            If you are feeling unwell or have just been ill - DON'T RUN!
Most medical emergencies in the Marathon are with people who have just been or are unwell

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Marathon Advice - The Last Two Weeks
Marathon Advice - Afterwards - The Recovery Phase

Cork City Marathon - Relay and Marathon Routes

Last Minute Preparations

It's not these 26.2 miles that are the test. It's the 500 miles leading up to them!

Eating & Drinking


Get up early and eat as soon as possible - probably best to eat about 2 to 2 1/2 hours before the start. Don't eat something which will "go through you" - like brown bread. If you've hydrated and Carboloaded properly, you need very little on the day. I'll eat about 6:30/7am and I'll have exactly the same as I have before my long runs - weetabix & yoghurt, with a very small amount of fruit, and a small bit of liquid. Eat about 300 calories that morning, 2-3 hours before the starting gun. Toast and bananas are other options. Make sure you've practiced this routine before several training runs. Beware of some sports drinks, as you will need to dilute these heavily, or you'll be making a pit stop for a crap long before you're finished.
On the morning, don't have more than a glass or two of water/isotonic drink beforehand...or you'll be making an early unscheduled pitstop

Before the Race

Make sure to have a crap when you wake up!! If you've eaten early, peristalisis will set in about an hour after eating and you will have to visit the loo for a dump, so timing your eating will be very important. Don't leave it too late!


Pre-Race Wear

Race Wear

First Mile


Make sure you bring layers for race day, especially clothing you can discard, including a second pair of socks, gloves and a hat. If you are running the correct pace, it should feel like you are loafing for the first 6 miles or so.



If the weather is hot, you might want to slosh water over your wrists and thighs. Beware, if pouring water over your head, as too much will run down your back and into your shorts, with risk of chafing.

Latter Stages


The Finish

DO NOT STOP YOUR WATCH AT THE FINISH LINE. You will look silly in the photo. Run through it (with your arms raised in triumph if you like). Stop your watch after you pass the cameras.

The Course

SPR: Shortest Possible Route - Everywhere you can, run the SPR. That's the way the course is measured. If everyone else is taking the long way round bends, don't follow - unless you're sheltering from the wind. Why run, say, 27 miles - 26.22 is long enough as it is!