Marathon training means long runs, early mornings, and plenty of planning along the way. So, when it comes down to the big day, make sure you’re ready with the right marathon gear.
You should begin thinking about your marathon gear as soon as you begin your training regimen. That’s because you should never try anything new before the opening gun — don’t buy a new pair of shoes or sport a new pair of running leggings. Stick to what you know.
Whether it is your first marathon or 400th, make sure you have all your marathon essentials, from the right pair of sunglasses to friction-free sport socks.
Get your gear bag together with our marathon gear checklist.
Marathon Gear Checklist
The last thing you want to do on the day of your marathon is wonder if you have everything you need. So be sure to pack beforehand and be thorough. Don’t wait until the last minute, because anything you bring needs to be something you have used before and trust. Some of these items may need to be tested out months beforehand, so starting early is a good thing!
Use this as your complete marathon gear checklist:
- Adhesive bandages and/or nip guards.
- Chargers for all your electronics just in case.
- Gels or sports drink if you have been training with them. (These will be provided on the course, but make sure you try the ones being offered on the course before race day to avoid any stomach issues).
- GPS watch if you use one. (Make sure to charge it the night before).
- Hair ties.
- Hat or visor.
- Headphones.
- Lip balm with sunscreen.
- Petroleum jelly, body glide, or other antichafing lotion.
- Race bib with emergency contact information filled out.
- Safety pins.
- Shorts or cropped pants, also made of moisture-wicking material.
- Socks made from a wicking material. (No cotton).
- Sports bra.
- Sunglasses.
- Sunscreen.
- Tank top, short sleeve shirt, or long sleeve shirt, as dictated by race-day weather, made from moisture-wicking fabrics, such as polyester or poly-blends. (Remember to dress for the temperature at the finish, not the temperature at the start).
- Throw-away shirt/pants to stay warm at the start. (Race officials collect these items and donate them to charity).
- Tried and tested running shoes. If your shoes have too many miles on them, go to a local running store and get fitted for a new pair well before the race.
- Water bottle and water.
Post-Race Marathon Checklist: What Else Should I Put in My Marathon Gear Bag?
After the race is over, it’s time to recover! Recovery is essential to staying healthy and fit after such a physical exercise. Making time for recovery will also help prevent injuries, so you are ready for your next marathon.
Here is your post-race marathon checklist:
- Bandages.
- Change of clothes.
- Sandals or flip-flops so you can take your running shoes off when you’re done.
- Towel, if rain is in the forecast.
- Waterproof jacket, depending on weather.
- Wet wipes to get the gritty salt feeling off of your face.
- Your preferred post-race sports drink or snack.
What Should I Do Days Before a Marathon?
During your final week before the marathon, you will be tapering off your training in order to prepare your body. While you can still do dress rehearsal runs, don’t work out in the final week – make sure you are listening to your body. You don’t want any overuse injuries or new injuries directly before the race with no time to recover.
These days are essential in preparing your body and mind. You should focus on stretching, staying hydrated, and eating a proper diet. No eating or trying new things so close to the race — right now is the time for tried and true.
This is also a good time to ensure you know the directions for the marathon, parking information, and more. See if the marathon has a website with official details about the map and other resources. The more informed you are, the more prepared you are on race day. You can even make a plan for where to meet up with friends or family after the race.
Marathon essentials tips
The marathon is almost here — and you are ready to go! Here are some tips to help keep you ready and in the zone the day before and the day of the marathon.
- Lay out your race day clothes ahead of time so you don’t forget anything in the morning, especially if you are feeling nervous about the race.
- Eat dinner earlier than usual the night before the race and try to go to bed early.
- Set your alarm for the morning to give yourself enough time to eat breakfast. Only eat something that you have already tested and has worked well for you in the past — nothing new on race day.
- Start hydrating when you wake up.
- Arrive early to the race start so that you can use the bathroom, get in your corral, and find your pacer.
- Try not to spend too much time on your feet walking around the marathon expo.
- Be sure to warm up.
- Don’t forget to breathe and have fun. Relish in your accomplishment.
Marathons are big undertakings and great achievements. They are a great motivation to stay healthy, keep moving, and get closer to your community. But they do need to be approached with care to ensure everyone has a safe experience.
For any other questions regarding marathons and preparing for an event like this, contact UPMC Sports Medicine to ask our specialists.
Editor's Note: This video was originally published on , and was last reviewed on .