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From Fellrnr.com, Running tips
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''Main article: [[Caffeine]]''
It is well known that [[Caffeine]] improves athletic performance, so taking [[Caffeine]] before and during the race is worthwhile. The flipside is when a runner routinely takes [[Caffeine]] except for race day. I once met a runner who would routinely drink 3 or 4 cups of coffee every morning before running, but took none on the race day. This means that not only were they lacking the performance benefits of [[Caffeine]], they were actually going through [[Caffeine]] withdrawal during the race. This will not only hinder performance, but cause headaches, [[Muscle| muscle]] pain, lethargy and depression; none of these make for a good race. Ideally you should cut down your [[Caffeine]] intake during the taper to maximize the benefits of the [[Caffeine]] on race day, but at the very least you need to maintain your normal intake. ([[Caffeine]] is not a generally a diuretic.)
==Race Mistake 12 - Over-hydration==
''Main article: [[Practical Hydration]] and [[The Science Of Hydration]]''
Over-hydration is where you drink beyond your thirst, and can lead to a condition called [[Hyponatremia]]. Over-hydration tends to be a problem for the slower marathon runners, typically slower than a four hour finish. Over-hydration will lead to weight gain which will impair performance. However, in rare instances it can become life-threatening and is one of the few things you can do in a marathon race that will kill you. It is vital that you drink to quench your thirst only. This was my number one mistake, as it's the one that's most likely to kill you, but over the years the advice to drink excessively has been gradually replaced by "drink to thirst".
==Race Mistake 13 – Pre-race meal==
Getting your pre-race meal right can help ensure you're not starting off [[Glycogen]] depleted. However, it's even more important not to eat something that causes [[Running and Lower GI Problems| digestive problems]]. This mistake requires careful practice on your [[Long RunsRun]]s, especially if your long run is at a different time of day from your race. Some runners like to eat oatmeal (porridge), others banana or bagels, but whatever works for you, practice is repeatedly until you're sure.
[[Category:Beginners]]
[[Category:Racing]]
[[Category:Marathon]]
