Running a marathon : Essential gear and accessories

To properly prepare for a marathon, special attention must be paid to the equipment and accessories that will be used during the race. Whether you are a beginner or an experienced runner, it is essential to choose the right accessories for your specific needs. In this article, Sports Experts presents the criteria to apply when selecting essential accessories to optimize your performance during running.

How to stay hydrated during a marathon?
When running, proper hydration is essential to sustain your performance and avoid dehydration. Hydration belts and vests are practical options for carrying water or sports drinks during the race. Hydration belts are lightweight and provide easy access to bottles, while hydration vests offer greater liquid storage capacity. Vests are often used for longer runs – such as 15 km+ runs – but are useful to carry other accessories like your keys or phone. It is also crucial to replace electrolytes lost through perspiration by using electrolyte supplements designed specifically for runners.

Finally, hydration doesn’t start on the day of the race but well before. It’s crucial to drink water regularly on a daily basis, particularly in the days leading up to the race, to prevent dehydration and improve performance. You should drink about 500 to 750 ml of water the night before the race, then about 500 ml 2 to 3 hours before the race, and again 200 to 300 ml of water 30 minutes before the start. During the race, aim to drink 150 to 250 ml every 15 to 20 minutes, alternating with isotonic drinks. After the race, it is important to continue drinking water to compensate for all the fluids lost. A general rule is to drink 500 ml for each half-kilo lost during the race. Keep in mind that the quantity of water may vary depending on your weight, running pace, and the temperature. It is crucial to listen to your body and its needs.

What are the best snacks to eat during a marathon?
To maintain your endurance during a marathon, you need to understand your hydration and nutrition needs. Gels and energy bars are sources of fast-absorbing carbohydrates popular with marathon athletes. It is also crucial to replace electrolytes lost through perspiration by using electrolyte supplements designed specifically for runners.

What helps with recovery after a marathon?
After a run as long as a marathon, it is imperative to attend to your tired muscles to promote quick and optimal recovery. Foam rollers and massage balls are effective accessories for relieving muscle tension and improving blood circulation. By incorporating a recovery routine into your regimen, you can significantly enhance your recovery and overall performance. Generally, you should wait at least 3 days after a marathon before getting into any physical activity. After this 3-day rest, choose physical activity that requires less intensity such as cycling, swimming, or walking. After a week, you can start to go for little runs of 30 minutes at a low intensity.
Shop recovery accessories.

How to keep track of your performance during a race?
Smartwatches offer a multitude of useful features for runners. They allow you to precisely track your speed, distance, heart rate, and much more. This data helps you adjust your pace during the race and optimize your performance. To help you choose your perfect watch, read Sports Experts article: Choosing Your Smartwatch: The Essential Selection Criteria

What type of headphones are most comfortable for running?
If you enjoy running with music, using headphones specifically designed for sports is recommended. They are sweat-resistant and provide a secure fit without hindering your stride during exertion. Shokz earbuds and headphones are a safe alternative to traditional sports headphones and earbuds. Their bone conduction technology sends sound vibrations directly to your inner ear through your cheekbones, leaving your ear canal free to take in the world around you.

Which socks to choose for long runs?
Choosing socks specifically designed for running is essential to avoid blisters and foot injuries during a marathon. These socks provide increased support to the calf muscles while wicking away moisture to keep your feet dry and comfortable throughout the race.

Which type of sunglasses are optimal for running?
If you plan on running on a sunny day, it is important to protect your eyes from UV rays. Sunglasses specifically designed for runners are lightweight and comfortable, and they offer the necessary protection against those harmful rays. You can always choose to wear a cap instead that would do a great job at protecting your eyes and your head from the UV rays. There are caps specifically designed for runners, made from synthetic materials that allow your cap to dry instantly.

How to dress when running in the dark?
You will most probably train for your marathon at least a few times outside after the sun sets. It is therefore very important during those runs to stay visible for your security. Luckily, there are clothes with reflective bands on them to allow visibility at all times. You can also use reflective armbands or bright colour bibs. It is also possible to stick reflective bands on your clothing… or even tie your shoes with reflective shoelaces! At night, it can also get cold; layering is the best way to regulate your temperature for maximum comfort.

Choosing the perfect equipment can greatly enhance your experience during a marathon. By considering the information presented above, you will be able to select what best suits your specific needs.

Don’t forget to check out our article How to choose the right running shoes for advice on this crucial aspect of running.

Happy running!