What We Learned From Our Chicago Marathon Preparation Seminar

Knowledge bombs were dropped.

Over the weekend we hosted our annual Breaking Through The Wall marathon preparation seminar at the Second City UP Theatre. The seminar aims to ease any fears and answer common questions regarding the Chicago Marathon. The elite panel consisted of Olympian and U.S. half marathon record holder Ryan Hall, two-time American Olympian in the marathon Amy Cragg, vegan ultramarathoner Scott Jurek. Other notables included Chicago Endurance Sports coach Mike Norman, Chicago Marathon race director Carey Pinkowski, and Aligned Modern Health Functional Medicine Nutritionist Dr. Alaina Gemelas.

The diverse panel helped marathoners and marathoners-to-be collect pro tips and all around lifehacks regarding the Chicago Marathon. Topics included what to eat leading up to race day, how to find family along the course, how to break through "the wall", how to get a good night's sleep, combating soreness, and more.

Below we attempt to consolidate some of the most important #marathonhacks from the seminar. 

Q: What should I eat the days leading up to the marathon?

Scott Jurek: Increase your carbohydrate intake days leading up to race day, not just carbohydrate loading the night before.

Alaina Gemelas: Aim to consume one glass of water every 60-90 minutes.

Ryan Hall: Stay away from foods high in fiber the day before. If you choose to consume coffee, drink it 90 minutes before the race.

Amy Hastings: Don't take any risks with food. Don't consume anything that can potentially upset your stomach.

Q: How do I find my family along the course?

Mike Norman:

• It's easier for a runner to spot family, rather than the other way around.
• Send a picture of your outfit beforehand so they know what to look for.
• Go a half mile past the recommended viewing areas.

Carey Pinkowski:

• Urge your family to use public transit so they have a chance at spotting you at multiple locations. The CTA offers a Chicago Marathon day pass.
• Have family use a unique and recognizable item such as a sign or balloon.
• Ask your family what side of the street they plan to be on

Q: How do I break through "the wall"?

Amy Cragg: Just know that there will be a good miles and there will be bad miles. When you're in a bad mile, just know there's a good mile around the corner.

Ryan Hall: What I like to do is visualize yourself in training. The crowd, noise, and excitement can be overwhelming.

Scott Jurek: You have to resurrect yourself. Come out stronger. Don't fear the wall, embrace it. It will only make you stronger. Accept what is happening and adapt.

Q: How do I sleep the night before race day?

Mike Norman:

• Assume you're not going to have a great night of sleep.
• Start waking up closer to your race day time days ahead to prepare yourself.

Scott Jurek: Don't freak out about it. It's amazing what the body and mind can do. It will adapt.

Q: What should I eat directly after the race?

Alaina Gemelas:

• Consume water and electrolytes first, carbohydrates second, and fats and protein third.
• You'll be tempted by the post race beer. Consume water first, then beer.

Ryan Hall: The most important time to eat is within the first 30 minutes after the race. Aim for something light and rich in carbohydrates.

Amy Cragg: It will be hard to eat directly after the race. Go for whatever feels good, you earned it.

Q: How do I combat post race soreness?

Alaina Gemelas:

• Consume electrolytes throughout the day preceding the race.
• Throw your legs up against the wall for 5-10 minutes a night.
• Get a massage if your body is comfortable with it. One 1-2 weeks before the race, and another post-race.

Mike Norman: Compression socks, sleeves, and tights to promote blood flow.

Ryan Hall: Foam roll your muscle to promote muscle myofascial release.

Scott Jurek: Be active the days after. Go for a walk or a 30 minute slow jog to keep the muscles active.

We hope you can use some of these tips to your advantage come race day. Have a tip of your own? Tell us on Twitter.

Check out some images from the afternoon as attendees were able to meet some of their idols and even hoist a world championship bronze medal themselves.