What to Do Before Your First Marathon

The final days leading up to the marathon, as well as the morning of the race, are crucial to ensure you’re fully prepared both mentally and physically. This blog, will take you through what you should do in the days leading up to the marathon and on race day to set yourself up for success.

The Week Before your first Marathon: Preparation is Key

In the week before your first marathon, it’s all about tapering, fueling, and mental preparation. You’ve put in the hard work, and now it’s time to let your body rest and get ready for race day. You can read more on tapering and nutrition in other blogs on our page.

Taper Your Training

Tapering involves cutting back on your mileage and intensity during the last 7-10 days before your race. This gives your body time to rest and recover, ensuring you’re not fatigued on race day.

Fuel Your Body

Proper nutrition in the days leading up to the marathon will help top off your energy stores. Focus on carbohydrate loading during the last three days before the race.

• Carbohydrates: Aim to consume 70-80% of your calories from carbs, such as pasta, rice, bread, potatoes, and fruits. This will help maximise your glycogen stores.
• Hydration: Stay hydrated throughout the week, but don’t overdo it. Drink water consistently, and add electrolytes to prevent dehydration.
• Protein and fats: While carbs should be the focus, include moderate amounts of protein (chicken, fish, tofu) and healthy fats (avocado, nuts, olive oil) to keep your body functioning at its best.

Get Plenty of Sleep

Sleep is vital for muscle recovery and mental focus. Aim for 7-9 hours of quality sleep every night in the week leading up to the marathon. The more rested you are, the better you’ll feel on race day.

Two to Three Days Before your first Marathon

In the final days leading up to your first marathon, focus on rest, nutrition, and mental preparation.

Avoid New Activities

Now is not the time to try new workouts, shoes, or gear. Stick to the routine that’s worked for you during your training.

• Stick to familiar gear: Wear the same shoes, socks, and clothing that you’ve trained in.
• Avoid strenuous exercise: Rest your muscles and avoid any high-impact activities like intense cross-training or heavy lifting.

Carb-Load Smartly

Two to three days before the race, focus on eating high carbohydrate meals to replenish glycogen stores. Keep your meals light, easily digestible, and spread them out throughout the day.

• Meal example: A simple pasta with marinara sauce, a side of bread, and some fruit for dessert.
• Avoid heavy, greasy foods: These can upset your stomach or make you feel sluggish.

The Day Before your first Marathon

The day before the marathon is all about staying relaxed, preparing your gear, and avoiding any last-minute stress.

Prepare Your Gear

Lay out everything you’ll need for race day. Double-check the following items:

• Race bib and safety pins
• Running shoes (make sure they’re clean and ready)
• Clothing (weather-appropriate, tested in training on your long runs)
• Watch or GPS device
• Hydration  (water bottle, hydration belt, etc.)
• Fuel (gels, chews, electrolyte drinks, sweets, etc.)

Rest and Relax

The day before is not the time to do a heavy workout or exert yourself. Take it easy, stay off your feet, and focus on relaxing.

• Do a short, easy shake-out run (2-3 miles at a comfortable pace) if you feel you need to loosen up.
• Stretch lightly, but don’t overdo it.
• Stay off your feet as much as possible to avoid fatigue.

Eat a Balanced Dinner

For dinner the night before, aim for a balanced, carb-heavy meal that you’re familiar with. A good option might be pasta with a lean protein like chicken or tofu, paired with vegetables.

• Avoid foods that could upset your stomach, such as spicy or greasy foods.
• Don’t overeat: A moderate meal is best to avoid feeling too full or sluggish.

Get a Good Night’s Sleep

Aim for a full 7-9 hours of sleep the night before the marathon. While it’s normal to feel nervous, try to get as much rest as possible.

Your First Marathon: Your Moment to Shine

Race day has arrived, and it’s time to put everything you’ve learned into action. Follow these tips to stay on track and perform your best.

Wake Up Early

Wake up 3-4 hours before the race starts to give yourself time to eat, hydrate, and mentally prepare. This will also allow you to avoid any last-minute stress or rushing.

Eat Breakfast

Have a light, easily digestible breakfast 2-3 hours before the race. Stick with the foods you’ve eaten before long runs to avoid stomach issues. A great option is:

• A banana with peanut butter or a slice of toast with jam.
• Avoid high-fiber or high-fat foods, as they may cause discomfort during the race.

Hydrate, But Don’t Overdo It

Drink water or an electrolyte beverage, but avoid overhydrating. Too much water can make you feel bloated, so take small sips to maintain hydration.

Arrive Early

Arrive at the race location early enough to get settled and avoid any rush. This gives you time to:

• Use the bathroom
• Warm up with light stretching or a short jog
• Check your gear and race bib
• Mentally prepare by reviewing your race goals and pacing strategy

Stick to Your Pacing Plan

It’s easy to get caught up in the excitement at the start of the race, but remember to start slow. Many first-timers make the mistake of going out too fast. Stick to your target pace, and don’t be tempted to speed up early on.

Tip: Use the first few miles to warm up and ease into your pace. Trust your training!

Fuel During the Race

Don’t forget to fuel during the race! Consume energy gels or chews every 30-45 minutes, and drink water at the aid stations to stay hydrated.

Stay Positive

During tough moments, focus on staying positive and breaking the race into smaller segments (e.g., “I’ll focus on getting to the next mile marker”). Keep reminding yourself that you’ve trained for this and you’re capable of finishing strong.

Post-Race Recovery

Once you cross the finish line, the real recovery begins.

• Cool down: It can be very tempting to stop after the marathon but aim to walk for 10-15 minutes to allow your heart rate to return to normal.
• Stretch gently to ease muscle tension.
• Hydrate and refuel with a snack or a meal high in carbs and protein to help with recovery.
• Rest and give your body the time it needs to recover fully.

Conclusion

The final days leading up to your first marathon are about taking care of your body, staying relaxed, and being prepared. On race day, trust in your training, keep your pace steady, and focus on enjoying the experience. Whether you’re aiming for a personal best or simply finishing with a smile, crossing the marathon finish line will be an unforgettable achievement.

Good luck, and remember—every step you take brings you closer to achieving your goal!