Marathon: tips for the days before race day
The marathon is one of the biggest challenges in the running world – and the result is often decided by what you do in the final days. What should you do, and what should you avoid, right before the race? These tips will help you reach the finish line.
Why a marathon needs your attention in the final days
The training is done. Long runs, intervals, speed workouts – it’s all the result of months of work. The last 3 days before the race are no longer training time. They are time for rest, preparation and getting your head right. Any extra workout in this period won’t add strength – it will only tire a body that should be fresh for race day.
So what actually happens? Your body tops up its glycogen stores, your muscles recover and your motivation grows. Honestly: walking at an easy pace and staying in a good mood are as important this week as training was last month.
The marathon starts the evening before
The night before a marathon is stressful for many people. Anxiety, waiting, planning in your head – sleep just won’t come. That’s completely normal. Put a book on your nightstand and take your mind elsewhere, to ease the anxiety and tire your mind. Even if you sleep only a couple of hours, the morning adrenaline usually gives you enough energy to head out onto the course.
Get your clothes and gear ready the evening before. The fewer decisions you have to make in the morning, the calmer the start. Check once more: food packed, bib number attached, transport sorted.
Marathon and nutrition: morning tips
Eat a proper breakfast 2–3 hours before the run. That gives your body time to digest the food so that stomach trouble doesn’t interfere with your running. The best choices are buckwheat porridge or oat flake porridge – both are absorbed slowly and give steady energy for a long course.
Definitely avoid anything you haven’t tried in training. A new sports drink, a new energy bar, even a new fruit jam – a marathon is not the time for experiments. Your digestive system reacts unpredictably under race stress, and familiar food is your most reliable ally.
As for drinks: drink steadily through the day, but don’t overdo it. Too much water right before the start doesn’t help and sometimes dilutes your blood electrolytes. A sign of adequate hydration is pale yellow urine.
Marathon on the course: gear, pace and hydration
Wear only clothes and running shoes that you have already broken in and run in. You shouldn’t try anything new at a marathon – new shoes, new socks or new running shorts can cause blisters and chafing that turn the last kilometers into torture.
Apply petroleum jelly everywhere chafing might start: under the arms, on the inner thighs, between the toes. This seemingly trivial trick makes a big difference after the 30th kilometer, when your body is wet and tired.
Carry as little as possible. You can leave your phone with a supporter, and food, drinks and gels are available at the aid stations. Anything extra can start to chafe and weighs you down unnecessarily.
Drink at every aid station on the course – often, but only a little at a time. Water is the safest choice. Use sports drinks only if you’ve already tried them in training.
Start calmly. The first kilometer is often downhill and tempts you to pick up the pace right away. Don’t fall into that trap – you’ll need that energy at the 35th and 40th kilometers. Out on the course, focus on the kilometers already behind you and don’t worry about what’s still ahead. Anyone can walk to the end.
If you’re running with a friend, try to save energy and not talk to each other. Enjoy the course – it’s a celebration!
FAQ: marathon for beginners
Does lack of sleep before a marathon affect your result?
One bad night before a race is OK – your body adapts and the adrenaline does its job. The problem is chronic sleep deprivation over several weeks, not a single restless night.
What should you do if you get a cramp?
Slow down or stop. Massage the muscle gently. Drink something containing electrolytes if it’s available. Once the cramp eases, continue at a slower pace.
Is the first marathon always beyond your strength?
Hard? Yes. But also unforgettable. The mind gives up before the body – and that’s where focus helps: look one kilometer ahead, not to the finish. Anyone can walk to the end.
Read Kertu Jukkum’s running tips and experiences on the blog: HERE.
Author:Turg.Fitness.ee
Come and train! ArtGym
