These tips are specifically designed to improve your marathon, as well as your training and recovery.
Keep your muscles happy and hydrated by drinking plenty of water throughout the day. Before long runs stick with water. During long runs alternate between water and sports drinks. Continue to hydrate after you've finished your run and assess fluid status through urine color. Ideally, your urine should be pale yellow (like diluted lemonade), not cloudy or dark (like apple juice).