Twin Cities Marathon truths about avoiding bloody nipples, the trots, other embarrassments

Local running experts went the extra mile for us in answering lots of uncomfortable questions and offering welcome encouragement for Twin Cities Marathon participants and those cheering them on.

A high-carbohydrate diet a day or two before the marathon can help build your glycogen store for race day, but you will weigh a bit more.

Hey, we thought this was a family newspaper.

Your ID, nutrition packs, a Ziploc bag of cash and four toilet paper squares, just in case.

Make sure you poo before the race (hint: coffee!). Needing to "go" during the race can be a problem for runners at all levels, even elite runners during the Olympics. Keep moving and keep looking for a Porta Potty, which are located every couple of miles. Don't even think about other options.

For events longer than an hour, Gatorade trumps water, as it can replace glucose during the race. But Gatorade may not sit well in your stomach if you haven't practiced running and drinking it. If you feel unsettled, turn your focus elsewhere to help the feeling pass. In general, drink if you are thirsty, but don't drink too much fluid, as it raises your risk of exertion-related hyponatremia.

For blisters, replace your shoes at least two months before race day and practice your longest runs in them. Do not wear new shoes or socks on race day. Toes turn black when the top of the shoe slaps against the nail, causing trauma and bleeding. A shoe that fits can sometimes reduce the incidence.

Lots and lots of caffeine, Advil and confidence! One of our team members ran her personal best marathon during her period. Pack what you need, or stop at aid stations. They have supplies.

Women endure childbirth. Men are saddled with bloody nipples. Apply Band-aids before the race — something few men remember to do. And, women, to avoid bouncing, get a sports bra fitting at a specialty store. Spring for a quality brand that feels secure and supportive and won't make you chafe.

A friend of mine shouted, "Hey, buddy, it's not a singles bar!" to a guy chatting up an uninterested woman running in our pack. Shut him right up.

Because the finish always seems closer when you're standing on the curb.

We've seen Christmas trees decorated entirely with TCM finisher medals. We've seen them translated into tattoos, carved into pumpkins and worn for up to a week post-race.