In just a few days I will board a plane headed for Japan. On February 28th I will be running the Tokyo Marathon. I have begun to gather some essentials and pack my bags. I’ve made a list and I’m checking it twice! I am a very organized person by nature. And I actually find packing to be fun. Even at a young age, I would pack my own bags for trips we would take as a family. One time while on a road trip, my mom needed a ruler for something. She asked if one of us girls happened to have one. She expected us to say “no”. But I had one! I don’t know why I packed a ruler, but I did (and I wasn't in school at the time).  I enjoy being organized and prepared for things. So naturally packing for an international marathon is exciting for me!

I’ve run the BMW Berlin and Virgin Money London Marathon before, and the Edinburgh Half Marathon in Scotland. So I have traveled a few times overseas for races. I wanted to share my favorite race day items, and things I feel are necessary to pack when traveling for a race. I work in Sports Medicine. So this post will also contain some suggestions as a medical professional, and my recommendations as a runner.

Prior to organizing and packing everything, I went to my favorite local running store, Annapolis Running Shop (ARS) to pick up some last minute supplies. ARS is located in the heart of historic Annapolis, Maryland. Annapolis is home to the US Naval Academy, and it is known as “Americas Sailing Capital”. ARS is located on Main Street in downtown Annapolis (pictured above; image taken from Wikipedia), and is within walking distance to the historic seaport. I highly recommend you visit the shop if you ever find yourself in Annapolis. Owners Ryan and Jenny Seth are wonderful, and they have done an amazing job with the store. Jenny & Ryan are runners, and are extremely helpful and knowledgeable. They provide a personal touch that is often lost in larger chain stores. Support local businesses! 

Here is a list of my "must haves" for race day:  

Race Day items:

1.       Water/Fluid container or bottle (empty). I believe the Tokyo Marathon has restrictions on what can be carried with you to the race. They will provide an electrolyte drink and water along the course, but some runners have sensitive stomachs and need to carry their own hydration. Please consult with the individual race manual/handbook on what is permitted and restricted. I prefer the Salomon® S-Lab Sense Hydro Set, if carrying my own water. It is collapsible, and might be a nice option for races with more restrictions on what can be carried with you, since it is soft and collapsible. Taken from the Salomon website: it is the “lightest weight solution for carrying water during races without water bouncing or sloshing. It fits closely around the hand with soft vented fabrics and accommodates flasks from 150 to 500ml”. I use this in my training and when I ran two 50 milers. I just keep refilling it at aid stations. 

2.       Protein bar/carbohydrate snack: I like Lara® bars. Stick with what you know works best. Bring your own pre-race food in order to avoid any issues. International races might not offer the same brands you are used to. 

If you have any questions or are curious as to what brands of fuel are offered on the course for the World Marathon Majors events (Tokyo, Boston, London, Berlin, Chicago and New York City Marathons), please refer to the NUTRITION folder on my main page. I have complied a detailed list containing information on where the aid stations are, and what will be distributed at each race. 

3.       Gin Gins®: Or any ginger candy/chew.  Ginger is good for upset stomachs. I take these if I feel nauseous when running. They are extremely helpful in ultramarathons. Sometimes drinking a lot of electrolytes (like Gatorade®) can cause nausea. These are good to have in your pocket. Ginger has also been known to help with headaches, and inflammation.  

4.       Glide®: travel size. Apply this before you run to help with chafing. 

5.       Energy gels or chews. The London Marathon has a brand called Lucozade®, which is their equivalent to our Gatorade® or Clif® bar/shot. I tried a Lucozade® energy gel at the London Marathon expo and I did not like the taste of it (I am just not used to it). So if the race does not have what you’re used to, then you should consider bringing your own fuel. Again, you never know what the expo will offer to purchase, so pack your own. 

Gummy Bears: from Lolli & Pops candy store. The ones featured here are gourmet and come in 12 new flavors. They are so tasty and a nice treat to have while running! 

Salt Sticks: (green & white capsule) I have tried these a couple times during a marathon. I think there are pros and cons to taking salt tabs. Use what works for you. But do not take in excess. Do not take if you have never used them before. For those of you who don't know what these are, they are an anti-cramp electrolyte "salt" capsule. 

6.       Hand warmers: it will be cold in Tokyo at the start of the race, around 40 degrees or less possibly. I hate when my hands get cold while waiting. These are nice to have on you, and you can throw them away when you no longer need them. 

Items not shown in the picture, but are suggested to carry with you: gloves, long sleeve shirt, pants and a recycled foil blanket. You can always throw these items away or donate them. Most large races have a bin to donate unwanted clothes in the starting area. 

7.       Lastly, an inspiration item from a friend or family member. I usually wear a bracelet or a patch from one of my father’s previous races. The one featured here is by Alex & Ani. It says “It’s not a sprint, it’s a marathon.” I have another one I often wear; it says “though she be but little, she is fierce”. I like that one because it reminds me of who I am. I am short in stature, but fierce. It reminds me to never give up, and to keep fighting.

My Medical Bag: 

Here is a list of medical items I will be taking with me on my trip to Japan. These are my “must haves” and what I always travel with. These will keep you prepared for any situation.

1.       Curad Performance Series® bandages. These are not your typical bandages. They have athletic like fabric tape instead and they are antibacterial. Plus they come in fun colors! They are extremely durable and will hold up over long distances. I usually get a blister or two after running a race. If I put these on my vulnerable areas, I usually don't get blisters. 

2.       Voltaren® Gel: This is a prescription non-steroidal anti-inflammatory medicated gel that can be applied to achy joints, like knees or ankles. If I have an achy knee after my marathon, I apply this. I do not use it on a daily basis. This is a prescription medication, so please consult with your medical doctor first before using. There are other over-the-counter brands that also work for pain. Topricin®, for example, contains arnica, which is a natural anti-inflammatory. It can be found at Whole Foods Market or Bed Bath & Beyond. Certain people should not use Voltaren®. Again, please consult with your medical doctor.

3.       Emergen-C® packets. If you are traveling overseas, you most likely will be on an airplane (unless you are taking a long boat ride!). Don't take your chances if you get unlucky and sit next to someone who is sick on the plane.  Plus, with the stress of traveling and possible jet lag, you will want to make sure your immune system is boosted. In addition to that, after you run a race you are at risk of getting a post marathon cold (because of increased cortisol levels from running long distance, contact with crowds, and high fives with strangers, all put you at risk for getting sick). I recommend taking several packets with you. Take one a day for the duration of your trip.

4.       Ibuprofen or a pain reliever (acetaminophen) of choice. This is self-explanatory. Consult a physician prior to taking any medications before, during or after your race. I prefer acetaminophen. 

5.       Antacids: If you’re eating food that is new to you, you will want to carry Tums® or Rolaids® in the event that you get reflux. These can help settle your stomach and calm indigestion. They will come in handy even when you’re not running. Plus if you travel with family, and someone needs an antacid, you will be the hero.

6.       Ultrabalm®: (LUSH brand). This is an all-purpose balm, and is an alternative to petroleum jelly. There are only three, all-natural ingredients used in it. It can be applied to your feet prior to your race to prevent blisters. It can also be applied under your arm, bra line or areas where you chaff. It can be used as a moisturizer, lip balm, or to tame flyaway hair!

7.       Anti-Diarrheal medication (like Imodium®): In the event that a meal you ate causes diarrhea while traveling, you will want to have these on you. The last thing you want is to have diarrhea stop you from running a race you traveled for and took months to prepare for. Follow directions on how to take it. Please note: do not take these in excess before your race. They may cause dehydration or cramping. Only take if needed and in moderation. Be sure to drink lots of fluids when taking. Do not take if you have a fever. Consult with a medical doctor if you are dehydrated or cannot control the diarrhea. Only take for mild cases, and as directed on the medication box.

8.       Dramamine®: a medication for motion sickness. Helps with nausea, vomiting and dizziness associated with motion sickness. Pick the all day, less drowsy kind. It still may cause drowsiness. Take only as directed. An alternative to this medication is ginger. I actually think Gin Gins® work slightly better.  

9.       Gin Gins®: These are one of my favorites. Ginger cures many things ranging from headaches to upset stomachs. I always carry 2 Gin Gin’s® on me when I run a marathon. They are a nice alternative to medications and they work great!

10.   Body Glide®: Use this or the Ultrabalm for areas where you may chaff. If it is raining during your race, either the Ultrabalm or Body Glide® will keep you from getting blisters on your feet.

11.   doTerra®: Deep Blue. This is a pleasant smelling essential oil that contains arnica, a natural pain reliever. I apply it before and after I run. It gives your skin that cooling sensation, and makes your muscles feel so much better after it is massaged in. Plus it smells amazing. 

12.   Hand Sanitizer: As you travel to new areas, you will be exposed to new germs and places where sanitation may be different than what you’re used to. This small spray bottle is a convenient size. It can fit into a checked bag before the race. I like the EO® Lavender Hand Sanitizer Spray. It contains organic ingredients. 

13.   Cold/Cough medication: If you’ve run a marathon before, you know it’s natural to feel like you’re getting sick before your race, or in fact you are sick with a “cold”. A cough/cold medication may come in handy.  It can’t hurt to carry a few extra tablets with you in the event that you or someone in your party needs this. Please consult with a medical professional before taking cold or cough medications, as they can react with other medications you may be taking. Certain cold/cough medications can cause changes in your blood pressure if you have hypertension (high blood pressure). Please read the instructions carefully before taking this type of medication.

14.   Thirty-One Gifts personalized bag. This is a little bag I had made when I ran the London Marathon in 2012. Thirty-One Gifts offer all sorts of bags that make organizing easy and fun.  You can have any of their products personalized!

I hope this helps you when you travel for your next race!

-Jill

Here is a checklist that also may be helpful. It was put together by Brooks

**Disclaimer: The above medication suggestions are what I have used, and what I carry with me when traveling. Please consult with your medical doctor before taking any medications when you travel or run. 

I am not sponsored by any of the companies listed above. I am an Ambassador for the World Marathon Majors. My opinions and recommendations are not the reflection of their opinions or recommendations. I am also not a certified running coach or nutritionist.