Hydration is key:
One important factor to consider is proper hydration. Dehydration can lead to muscle aches/cramps, dry eyes and blurred vision, so be sure to drink plenty of water before, during, and after the race.

Focus on diet:
Preparing for a marathon requires careful attention to diet, and what you eat before the big race can have a significant impact on your performance. One key consideration is fuelling up with complex carbohydrates, which provide a steady source of energy. Opting for whole grains, fruits, and vegetables in your pre-race meals can help ensure that your body has the necessary fuel to sustain endurance. Consume proteins as they help repair muscle tissue and can aid in recovery from intense physical exertion. Go for fish, chicken, tofu, or beans to complement your carbohydrate intake without causing digestive distress.

Get good rest:
Getting a good night's sleep before participating in a marathon is crucial for optimal performance. To ensure quality rest, it's essential to create a calming pre-bedtime routine by reading or listening to soothing music before sleeping. Consider factors such as room temperature and minimising noise and light disturbances. Engaging in relaxation techniques such as deep breathing exercises or meditation can help calm the mind and promote better sleep.  

Key mistakes to avoid: 
1. Starting too fast: It's crucial to start slowly. Gradually build up speed as the race progresses. This approach helps to prevent burnout later on.

2. Not pacing yourself: Maintaining a steady pace throughout the entire marathon is key, but many runners struggle with pacing. Some may go out too fast, while others may hold back too much in fear of burning out.

3. Failing to get a rhythm: Finding the right running rhythm during a marathon is crucial for optimising performance and minimising the risk of injury. Focus on maintaining an upright posture, with your head held high and shoulders relaxed. This not only maximises lung capacity for efficient breathing but also helps prevent strain on the neck and upper back.

4. Picking the wrong footwear: Choosing the right shoes for a marathon will improve performance and keep injuries at bay. Investing in well-ventilated shoes can provide comfort during longer races. The right pair of shoes will not only enhance your performance but also make your marathon experience rewarding.

Tips by Dr Anup Khatri, senior consultant, orthopaedics, Global Hospital, Parel, Mumbai. 

Photos for representational purposes only / AFP