Marathon Must-Knows

Eat breakfast


Always eat breakfast, even if it means getting up in the early hours to do so. You might not feel like eating but you need to top up your glycogen stores. Aim to eat some porridge, cereal, or bagels two to three hours before the start of the race and make sure you're well hydrated.

Relax at the start

Don't waste energy keeping warm or warming up at the start. Wear something old you can discard in the first mile, and ease into your pace in the first few miles as the field starts to spread out.

Cramp

Cramp is often a result of dehydration. Try to drink little and often during the race, and if cramp sets in, stop and stretch the sore area and keep moving to improve the circulation.

Blisters

Avoid blisters by wearing clean, comfortable socks that fit snugly against your feet and wick away moisture as your feet start to sweat. If you know that you have potential blister hotspots, tape the area or apply some petroleum jelly - to prevent rubbing - before you put your socks on.

Chafing

You can also use petroleum jelly to prevent chafing. These are the points where your skin rubs against itself - between your thighs or under your arms - or where the skin rubs against a piece of clothing. Again, apply a lubricant to suspect areas or tape them. Men often cover their nipples with sticking plaster to prevent chafing.

Stitch

Stitches are common running problems caused by cramping in the area of your diaphragm. Start by exhaling hard to clear the air from your abdomen. This stretches the diaphragm muscle where a stitch usually occurs. If that doesn't work, run with your arms raised above your head for a while. It looks silly but this stretches the diaphragm, too.

Be prepared

If you're going to be facing unusual running conditions, such as running on sand or snow, in an area of high humidity, or at extreme temperatures, try to simulate the conditions when you train. At the North Pole Marathon, for instance, you'll need to run in snow shoes, so make sure you train in a pair before you go.

Fancy dress

Running a marathon is not enough of a challenge for some people - they want to do it in fancy dress. If you decide to become a superhero or dress up as a banana, there are some tips you can follow for a successful costume drama. Fix your name and the name of any charity you're supporting in a prominent position. If your costume restricts access to your mouth or arms, consider how you're going to eat and drink during the race. Ensure your costume won't disintegrate or hold the water if it rains.