Race day: How to prepare for a marathon

Olympian and 2:29-marathoner Jen Rhines will be running the ING New York City Marathon. Here are her tried-and-true tips for running any big race:

1. Don't get overexpo-ed. "Elite runners are a boring bunch," says Rhines. "The day before the race we stay off our feet as much as possible." You have to go to the expo to pick up your race number, but set yourself a time limit and stick to it.
2. Graze beforehand. Rather than chowing down on a huge bowl of pasta at dinner, try eating carbs in small increments throughout the day. "I snack a lot on bagels and pretzels between meals to make sure I'm fueling up enough," says Rhines.
3. Over-pack. "I bring all the running clothes I could possibly need with me," says Rhines, "and based on the weather, I pick my outfit the day before or even the morning of the race."
4. Do your homework. If you can get to a computer, a little last-minute research can help. "I look at past race results to see where people fell off or gained ground. It's a good indication of where the course gets tough."
5. Relax. "Don't panic if you feel a little sluggish in the days and hours leading up to the marathon. After cutting your mileage back it's normal to feel that way." Most importantly, says Rhines, trust your hard work and enjoy the day.

For more information on running, check out Runner's World at www.runnersworld.com.

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