Drinking too much water an hour before starting the Honolulu Marathon can have you running to the bathroom instead of the race.

And it’s not a good idea to break in a new pair of running shoes on race day. If you’re too excited to sleep the night before, it’s OK as long as you slept well over the previous two days.

These are just few bits of sage advice from veteran runners for those counting down the final days before Sunday’s grueling 26.2-mile test. It’s too late now to train for the marathon, so runners should be focusing instead on resting this week in preparation for the big event.

While a small percentage of elite runners are in the 2010 Honolulu Marathon to compete, most are just folks who want to get in shape and challenge themselves, according to event president Jim Barahal.

"It’s much less a race against the clock and much more of a personal experience and goal," said Barahal. "This is about taking on a challenge, overcoming obstacles and making a healthy lifestyle choice. It gives you confidence in other aspects of your life. That’s the beauty of it."

Before the Race

Dave Onoue of Sports Yoga Hawaii recommends some very light stretching the day before running a marathon, but not a full yoga session.

"The best thing to do would be to get up and just stretch the hamstrings, calves, quads, hips and arms throughout the day," he said. "And it can be as short as just five minutes each time."

Onoue also recommends long, controlled inhalations and exhalations through the nose to relieve tension and anxiety.

Marie Bernardo and Reggie Palma of Fitness at Your Door say a proper race diet is crucial to marathon success and survival. In the weeks leading up to the marathon, a runner should consume a diet comprising 65 percent to 70 percent carbohydrates, 25 percent protein and 10 percent fat, according to the duo.

The best carbs are the ones that are released slowly into the system, and include whole-wheat pita and pasta, oatmeal and fruits like bananas, apples and kiwi.

But go for smaller serving sizes of carbs as training mileage is scaled back the final week before the race.

On marathon morning, stick to easily digestible foods, according to veteran runner and coach Jonathan Lyau, who consumes a PowerBar for race-day breakfast. But don’t eat anything you haven’t previously eaten before training.

Also, Lyau recommends drinking fluids two hours before the race, and no more than 8 ounces about 15 minutes prior to the start.

During the Race

The No. 1 tip from experienced marathon runners for first-timers is to pace yourself.

It’s easy to get excited because your adrenaline gets going with the starting-gun fireworks and the crowd, but you have to remember to keep a steady, even pace.

The race doesn’t really begin until the 20-mile mark, according to Jack Scaff, a cardiologist and founder of the free Honolulu Marathon Clinic, an independent group that trains novice runners starting in March.

The clinic’s rule of thumb is not to run so fast that you are out of breath. So if you can hold a conversation, you’re going at the right pace.

"The mistakes you make in the first 10 miles will haunt you in the last six," said Scaff. "Listen to Mother Nature and Father Time. If you’re really a first-timer, no matter when you finish, it’ll always be your personal best."

Another important tip: During the race, stay hydrated. The marathon offers numerous aid stations along the course where you can pick up water and sports drinks. Energy bars and gels are also helpful.

Scaff recommends carrying pretzel sticks to replace salt lost with sweat.

Around mile 21, you might be able to motivate yourself to keep going by thinking about your celebration meal. Bernardo says for her it was cheesecake, filet mignon and champagne.

After the Race

Recovery after the race varies for different individuals, but sore muscles and blisters are common.

Continue drinking fluids and eating a variety of foods, especially ones high in carbohydrates, protein and salt. Protein helps support muscle repair.

University of Hawaii nutritionist Alan Titchenal recommends a good balance of all essential nutrients found in a wide variety of foods, with enough protein to repair muscle damage.

The stress of the marathon can also take a toll on the immune system, he said, so beware of catching a cold afterward.

A few days of rest is ideal to let your body recover, but if you want to stay active, try some low-intensity workouts.

Onoue of Sports Yoga Hawaii recommends yoga, tai chi and swimming.

Some good post-marathon yoga poses include downward dog, standing forward bend and runner’s lunge.

Bernardo from Fitness at Your Door says that it generally takes a minimum of two to three weeks for the body to recover from the strain of running 26 miles. Her general rule of thumb is to rest one day for every mile you run in the marathon.

Runner’s Profile

JONATHAN LYAU

Jonathan Lyau, 46, the Honolulu Marathon’s top Hawaii-born finisher since 1993, has completed more than 30 of the long-distance races. He’s won 16 of the marathon’s 17 kamaaina awards, given to the first locally born finisher. And last year he was inducted into the Honolulu Marathon Hall of Fame.

The former high school track champion ran his first marathon in 1979, when he was just 15 years old. He coaches track and field at Kamehameha Schools and cross-country at ‘Iolani School, and also runs Personal Best Training, which he launched in 1996.

His advice for first-timers: Pace yourself.

"The biggest mistake first-timers make because they’re all excited with the adrenaline, they end up going out too hard and run out of gas too early," he said. "It’s like a car. You get better mileage if you don’t rev up and speed up from the start as opposed to holding a constant speed."

An injury is keeping Lyau out of this year’s marathon, but here’s his usual pre-race routine:

» Day before: Sleep in, stay off his feet, play with kids.

» What he eats: The morning of the race, he wakes up at about 3 a.m. to eat a PowerBar and drink some water, then sips water 15 minutes before the start.

» What he wears: Running shorts with pockets for power gels, tank top, lightweight running shoes.

» Post-race celebration: Cheetos and an ice-cold Coke, followed by a cool shower and nap.

GLADYS ‘GLADY’ BURRILL

At the age of 92, Glady Burrill will be the oldest runner participating in the Honolulu Marathon this year. She’s finished five of the seven times she’s entered.

In 2008 her husband died just a few days before she was about to attempt an age-group world record. Burrill made it to the 25-mile mark before suffering severe stomach cramps and dropping out.

She race-walks the entire course and has been logging between 30 to 50 miles a week, three times a week, with a 66-year-old friend.

"Just be positive that you can do it," she said.

Her goal is to improve on last year’s time of a little over nine hours.

"I have so much to be thankful for because I’m in such good health," she said. "I have a lot of faith in God, and I get so inspired by people. I have all kinds of dreams. One of them is to climb Mount Kilimanjaro."

Here is Burrill’s routine:

» The day before: Rest at home, go to bed earlier than usual.

» What she eats: Pasta for dinner the night before, and for breakfast, cold oatmeal mixed with milk and a banana.

» What she wears: Running shorts, T-shirt with "Glady" on the front, and Nikes with no more than 300 miles on them.

» Post-race celebration: A nice meal at a restaurant. 

CONNIE COMISO-FANELLI

Connie Comiso-Fanelli has been running marathons since 1978 and has run the Honolulu Marathon every year except for the four years she did commentary for KITV.

Comiso-Fanelli, who works as a nurse and coaches cross-country at Punahou, has run marathons in Manila, Boston, New York, San Francisco, Jamaica and Japan. She trains up on Tantalus, which is her favorite run.

"It’s my lifestyle," she said. "I love being outdoors, hearing the birds sing without that MP3 blaring in your ears, and meeting like-minded people."

Her best time is 2 hours and 53 minutes.

A sense of humor is what keeps Comiso-Fanelli going after the 20-mile marker, which for her is when the race really starts.

"The gratification comes not in the result, but the months of preparation, getting together with friends," she said. "If you do the time you want, then that’s just the best reward."

Here’s Comiso-Fanelli’s routine:

» The day before: "I take the day off. I just relax, read, go to a movie, stay off my feet and stay out of the sun."

» What she eats: "I eat foods that start with a ‘p’ — pancakes, pizza, pasta, potatoes."

» What she wears: Runner’s High (her sponsor) jog bra and shorts, sun visor and Nikes that have already been broken in. She prefers not to carry water or wear an MP3. "You just want to run and relax without carrying anything in your hands," she said.

» Post-race celebration: A cold beer, dip in the ocean, buffet dinner.