During my training talks on how to prepare for the Detroit Free Press/Flagstar Bank Marathon, runners often ask me what they should do the last month, weeks and days before and after the marathon.  My answers vary depending on their goals, abilities and experience.

First timers should focus on consistent training, scheduling a two week taper prior to the marathon and finding one of the many long training runs organized by the local running specialty shops.  A drive or run over the last six miles of the course can pay huge dividends. It will help to visualize the finish line and create a better sense of where one is in relation to the finish.  This is especially beneficial late in the race when runners tire and their minds have trouble focusing.

Runners with marathons experience still need to keep their training level up until two weeks before the race. They don't want to tack on a whole bunch of miles that they may have missed earlier in their training.  This is especially true when coming off an injury.

The top winners and age group champions can benefit by assessing their level of fitness accurately.  They can do this by comparing track workouts or shorter races leading up to the marathon.  Too often expectations are unrealistically set or they follow the lead crowd rather than run within their ability. Patience is a huge virtue for all levels.  And it's much more fun to be passing people late in the race rather than experiencing the mental drain when runner pull away.

Race weekend should be a time to relax, stay positive and do things that give the marathon the level of importance it deserves. Runners who live more than an hour away should invest in a hotel room. Making a checklist several weeks before the marathon can take the worry out of forgetting some last minute detail. There is no reason to change to a new diet at this point. Finding friends or family to share the experience can make a difference. A look at part of the course one more time will keep it fresh in ones memory. For a motivating experience and chance to share stories with other marathoners, the Marathon Expo and guest speaker clinic provides an ideal venue to congregate.

First timers are always the most nervous and concerned the few days before the big day.  One thing I promise is that the nervousness will go away the moment the starting gun is fired. Most runners will have some degree of anticipation jitters. The key is to be able to find the optimal level of arousal without wasting energy.

A runner's body temperature will begin to drop within twenty minutes of completing the race. I recommend changing out of wet clothes immediately following the marathon. The body has endured a lot of stress and its resistance is down.  It will help to drink lots of fluids, eat and wash hands more often, especially after handling money, to keep germs and viruses from attack.  The Free Press Marathon has many massage therapists on the Ford concourse. Its worth the short wait to take advantage of this free service.

Finally, runners will recover quicker it they get back out on the road for a run or walk a day or so after the marathon.