If you’re preparing for an upcoming marathon, getting the final touches right in the weeks leading up to race day is crucial. Whether this is your first marathon or you’re gearing up for another, following these tips in the 1-2 weeks before the event will help ensure you’re at your best. Marathons can be both exhilarating and nerve-wracking, but with the right preparation, you’ll be set for success.

Insights were gathered from Tash, a recent Brighton Marathon finisher, who shared her top pre-race tips. Let’s dive in.

A Week Before the Race

Prioritize Rest Before the Marathon

The week leading up to a marathon should involve a tapering phase, where rest becomes a key focus. During this time, the intensity and mileage of training should be reduced. The purpose is to ensure the body is well-rested and refreshed for race day.

While it may feel counterintuitive to cut back on training at this stage, trusting the weeks of preparation is essential. Overdoing it close to the marathon could lead to fatigue on race day.

Stay Mobile While Resting

While resting, it’s still beneficial to keep the body moving gently. Light activities like walking (around 10,000 steps per day), stretching, and yoga can help maintain mobility without overexerting muscles. Low-impact exercises, such as swimming, are also a great way to stay active without placing stress on the body. This approach allows fitness levels to be maintained without causing strain.

Fuel and Hydrate Properly

In the week before the race, no significant changes to your diet are needed, but it’s important to ensure carbohydrates are included as part of a well-rounded diet. This will help top off glycogen levels, ensuring that the body is fully prepared for the endurance event.

On the day before the race, slightly increasing calorie intake is recommended. This will ensure that you’re properly fueled and ready for the long run.

Create a Motivating Playlist

If the marathon allows headphones, it can be helpful to prepare a playlist filled with high-energy songs. Music can serve as a great motivator during difficult parts of the race, so having a go-to playlist ready is a smart strategy.

Plan Your Race Day Outfit

Although it may not seem obvious, planning the outfit ahead of time is crucial. The saying “nothing new on race day” applies here—testing the chosen outfit during practice runs ensures it is comfortable and doesn’t cause chafing.

Weather conditions should also be checked on race day. Dressing appropriately with layers for cold weather or sunscreen for sunny conditions will help avoid discomfort during the run.

On Race Day

Carry Your Own Energy Gels

Energy gels or chews can provide a quick and digestible source of sugar for mid-race energy boosts. Bringing your own gels is advisable, as the race provider may offer unfamiliar brands. These should be tested during training runs to ensure they work well for you, so there are no surprises on race day.

Trust Your Training

By race day, all the hard work will have been done, and it’s time to focus on enjoying the experience. Breathe deeply, take in the surroundings, and chat with fellow runners if the opportunity arises. The endorphin rush will last not only through the finish line but likely for the rest of the week. Trust your preparation and know that you’re ready to ace this marathon!