It is exciting your first marathon is approaching. There are lots of preparation to do. You maybe thinking besides your running shoes what gear you should bring to the race. We put together a simple checklist to help you avoid any last-minute stress and make sure you appear at the starting line prepared.

The Essentials

• Identification (driver license or passport)
• Race entry information
• Timing clip
• Bib number
• Cellphone
• Money
• Any prescription medication

Running Gear

Having the right marathon running clothes and gear can make all the difference. Don't run in an ordinary cotton top, which rapidly absorbs sweat or rain. Loose cotton garments can chafe under the arms and rub the nipples. Choose performance tops that wicks away sweat to allow greater air circulation through the fabric and keep you cooler. They feel very light-weight. Running tops should be tight fitted but not too figure-hugging. Dress appropriately in layers if the weather calls for it.

Good running socks are very important for your run. They should be seamless and designed to wick away moisture from your feet. They can help reduce friction and prevent blisters. Look for more padding in certain areas for additional support in your shoes.

Your running shorts should be lightweight and can wick away sweat when you run. Some running shorts come with pant liner but be aware that some liners can be restrictive and chafe if it is not the right size. If you don't like elastic waist band you may get a drawstring so you can tie your shorts to you liking.

• Marathon running shoes
• Running clothes
• Socks
• Safety pins to pin bib number to your shirt
• Food for during the race
• Jacket

Accessories & Extras

You may check the weather before marathon day but it can still be impossible to know for sure so you need to prepare for the unpredictable. When temperature is cold, bring a pair of gloves. Running causes large volume of blood divert from your fingers and hands to your legs. Gloves will keep your hands warm. They should be lightweight and comfortable. If you run in cold or wet climates, invest in a good pair of waterproof or windproof gloves.

Hats are similar to gloves to protect you from heat lost when running in cold temperature. Caps offer protection from the rain and snow but they don't offer same warmth capabilities. However caps are great for runners who wear glasses because they help shelter the glasses from rain.

• Sunglasses
• Sunscreen
• Gloves
• Hat
• Vaseline and anti-chafing products
• Band-Aids and pain relievers
• Massage oil

Before and After the Race

Make time to prepare for after race can make the entire marathon experience much more enjoyable. Knowing what to expect before and afte the race is best.

Bring a poncho if you know it is going to rain, or a running jacket if it is really cold. They will help you stay warm and dry throughout the worst of most runs. Finally if you are running at night, it is worth taking consideration of wearing clothes or shoes that are highly visible in the dark.

• Raincoat or poncho before the race
• Warm top and bottom for before and after the race
• Drinks and food after race
• Towel
• Bag for gear
• Music player and earphones

Download this running gear checklist for your next marathon race.

A balanced diet for healthy runners should include these essentials in their training:

Carbohydrates

Carbs are the best source of energy for athletes. For most beginning runners, carbohydrates should make up about 50% to 65% of your total calorie intake. Our bodies work more efficiently with carbs than they do with other energy sources like fats or proteins.

• Fruit
• Potatoes
• Starchy vegetables
• Steamed or boild rice
• Whole grain bread
• Whole grain pasta

Protein

Protein is used for energy and to repair damaged tissue during training. Protein should make up about 10% to 35% of your daily intake. Runners, especially those running long distances, should consume 1.2–1.4 grams of protein per kilogram of body weight per day. Try to select protein sources that are low in fat and cholesterol.

• Beans
• Eggs
• Fish
• Poultry
• Lean meats
• Low-fat dairy products
• Whole grains

Fats

Foods rich in omega-3s are vital for good health and can help prevent certain diseases. The National Institute of Health recommends adult females ages 18+ to have 1,100 mg and adult males 18+ recommended to get 1,600 mg of omega-3 fatty acids.

• Nuts
• Oils
• Fish

Vitamins

Vitamins are an important part of a runner's diet. Exercises produce free radicals, which can damage cells, and vitamins C and E can neutralize these substances.

• Calcium: essential to prevent osteoporosis and stress fractures. Common sources of calcium are low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs.
• Iron: important to deliver oxygen to your body cells. Iron is rich in lean meats, leafy green vegetables, nuts, shrimp, and scallops.
• Sodium and other electrolytes: small amounts of sodium and other electrolytes are lost through sweat during exercises. Regular diet will restore sodiam and electrolytes normal levels.

Hydration

Keep yourself hydrated if you are going to run a long time or if you sweat a lot, particularly in a hot day. Lack of hydration may cause your legs to cramp during run.

• Pre-run: you should slowly drink beverages at least four hours before exercise. Drink a volume of 5-7 milliliters per kilogram of your body weight.
• During run: maintain hydration levels during your training. Fluid consumption should start early and at regular intervals during exercises.
• After run: replenish lost fluid following your run. You can restore body fluid to normal levels by consumming normal meals and beverages.

Source and reference: Your Running Nutrition Guide by Christine Luff