Our top 10 tips on what to do in the final weeks and days before a marathon, including race day. They will help you be prepared and enjoy the event!
It’s marathon season once again! Over the next few weeks there are many major road marathons including London Marathon. By this point you will be nearing the end of your training and nervously eyeing up the event. Here are our top tips so you turn up relaxed and prepared for any marathon.
1. TAPER
The part most marathon runners look forwards to, but that can be oddly nerve wracking to execute. 3 weeks out, volume should be about 80% of your peak week, 2 weeks out down to 60% and in the final week you are really just ticking over and staying mobile. Take out strength and conditioning, hill sessions, and speed work. In the final week its worth running a couple of miles at race pace within a slower run. For example: 1 mile steady, 2 miles at race pace 1 mile steady.
2. CARB LOADING
There is nothing worse than reaching race day and feeling like you have 2kg of pasta sat in your stomach. With the reduced mileage over the last few weeks, maintaining the same food balance will mean you are already ‘loading’. Don’t eat anything new, this is a time to stick to what you know works. On race day, nerves might reduce your desire for food but it’s important to have some breakfast, ideally a few hours before the race.
3. KEEP MOVING
Since you aren’t running as much, use your new found free-time to look after your body. Pilates, yoga, foam rolling or stretching can ease out any tension you have in your legs and leave you more refreshed. If you enjoy swimming, this is another good exercise to use in these taper weeks.
4. BE PREPARED
Luck favours the prepared. Get everything ready for your race day pack or running belt well in advance. Make sure all your nutrition is accessible. If you are carrying a bag, make sure any adjustments to strap lengths have been made, your running number will still be visible etc. Whilst the flat lay also looks great on Insta it’s actually also helpful seeing everything in one place to ensure you haven’t forgotten anything!
5. CREATE A SPECTATOR PLAN
If you have family or friends coming to watch, agree where approximately they will see you, and give them something distinctive to hold or wear so you can pick them out. Make sure they know what you will be wearing. Don’t rely solely on notifications from trackers, as they along with mobile phones often struggle in high people traffic areas. Pick spots where spectators can you see you multiple times, for example in Limehouse on the London marathon route. Remember, your family and friends have also made a lot of sacrifices to get you to race day, so its really special being able to share the day with them.
6. NAME IT!
Put your name on running top, it really does work. There’s nothing more motivating than a whole crowd of strangers shouting your name enthusiastically! Don’t be just a number.
7. PLAN YOUR TRAVEL
The morning of an event is stressful enough without the worry of getting to the start line. Make sure you plan your route to the start and get there in plenty of time. With strikes, road closures and engineering works, make sure you have planned your timings and transport options.
8. HYDRATE & EAT
Stay hydrated in the morning of your run, but you don’t need to wash yourself out! Stop drinking around 30 minutes before the start of the event, this will avoid you panicking about needing the loo just before the start. Don’t forget hydration includes salt intake, so make sure this is balanced especially on hot days. Take a small snack or gel to have just before the start of the event. Chances are you will have had your breakfast hours before the starting gun goes. This means your energy levels are peaking from the start.
9. SUPER SHOE UP!
This is the time to lace up your super shoes! Whether it’s the Vaporfly or one of the many other ‘super shoes’ on the market it, this is where they will come into their own. Ensure that you have done some training runs in them a few weeks out. They have limited durability but the extra speed is worth it, particularly if you are chasing a tough time goal. Just lacing up a light pair of ‘race shoes’ on the day will boost your confidence.
10. PLAN YOUR RACE
What pace are you planning to run at? Are you using a running watch? When are you going to eat, drink, back off, speed up? It’s more efficient to maintain the same pace for an event. Marathons are an exercise in endurance, both physically and mentally, so being able to cross off the miles can be a real motivator. Regardless, have a plan and if you are going to use a watch make the decision in advance and program in what stats you’ll want to see during the run, ideally you will have worked this out during training along with your nutrition. If you are unsure then it maybe worth getting some coaching.
11. RELAX AND ENJOY IT!
This is our bonus tip! Whether you are a seasoned runner, or attempting your first race, the approach to marathon day can be pretty nerve wracking. Do what you need to do to try and relax. If that’s having a glass of wine with dinner, go for it (but maybe stick at just the one glass). If that’s watching Love Island, or having a long bath, go for it. Even if its meeting your friends at the local pub, go for it! Do whatever you can to try and relax and get a decent nights sleep and some rest before the event. However, if you can’t sleep, know that just laying horizontal is enough to rest muscles and mind for the next day. The best attitude is to go out and enjoy the event!
You are about to run the last few miles of this long journey so enjoy it, you have done all the hard work!
Written by Karin – Running Guide (first published 29th March 2023)
Here at Run the Wild whilst our tag line is ‘Exploring Places not Running Races’, that doesn’t mean we don’t like racing! Karin has run many road marathons both in the UK and abroad with a PB of 3h20m. Simon has run London Marathon 8 times with a PB of 2h37m. Both Simon and Karin are also UK Athletics Run Coaches – get in touch if you’d like to discuss your running goals.
