Hard training for many months before the marathon and following all the rules does not mean that you will not be able to screw up just before the start of the competition. The trembling in the knees increases with the approach of the start date, especially if this is your first competition, and it does not depend on the distance. Those who have participated in any sports competitions at least once will understand what I am talking about.

Running coach Jason Fitzgerald gives tips on how to avoid stress on the last day and not cross out all the work done before the start of the race.

Planning the morning

Since on the day of the competition your head will be occupied with slightly different thoughts, it is better to prepare all the necessary things for the marathon one day before the start.
Plan your route by which you will get to the competition venue.
Prepare all the necessary clothes, pack bags with food, water and energy snacks.
Set two alarm clocks in order not to worry about long queues to the toilets and lack of time to warm up.

Even during training, run as if it's a competition

On the day of the competition, everything should be the same as on a normal training day. This will help to avoid both physical and psychological stress. That is, your breakfast, preparation for the marathon and running itself.

If you are used to drinking coffee before training, do not give it up before competitions.
If you drink water or take gels during a long training run, do it during a marathon.
Do not give up your standard breakfast, which you eat on your regular training day.
Don't run in new shoes. It's better to stay in your old and familiar sneakers.

Experiments and new training programs are best left for later. On the day of the competition, everything should go along a well-trodden track.

Study the route of the run

All tracks are different, and there are various obstacles on them — steep ascents and descents, rough terrain and other pleasant and not very unexpected. Study the route map in detail and, if possible, walk along it at least once so that later there will be no unpleasant surprises for you that will affect the result.

Stop all unrest

Doubts have begun to appear that you will be able to run this marathon as planned? Stop these disturbing thoughts and trust your training. It's not for nothing that you've worked so hard all these months in order to panic on the last day and ruin everything?

You have passed the entire training course perfectly and now it's finally time to let go of yourself and run at full strength. Isn't this a chance to test yourself and understand what you are really capable of? Where else can we learn about our abilities, if not during the competition?

Don't make the mistakes of beginners

You can't win the competition in the first minutes. But you can lose if you make a strong leap in the first minutes of the marathon.

The first section of the distance is better to run at a more or less calm pace. And a sharp jerk at the very beginning can lead to an increase in the pulse rate and the burning of sugar, which will be so necessary to maintain a constant speed during the entire marathon. To put it simply, you will simply use up most of your "fuel", which is so necessary for the last breakthrough. Do not write checks that your body is not able to pay.

This is a marathon, you know your capabilities, and during long training sessions you have already learned at what constant speed and for how long you can run. Set aside at least half a day to plan your route, and try to stick to the plan without worrying about anything. Because you are facing a new challenge and you can set your new personal record ;)