Blog, Physiotherapy
Ultimate Day-Before Marathon Preparation Guide: How to Set Yourself Up for Success
The day before your marathon is a crucial time to ensure that all your hard work and training culminate in a successful race.
While the bulk of your preparation is already behind you, how you spend the final 24 hours can make a significant difference in your performance.
As a physiotherapist, I’ve guided many runners through this final stretch, and I’m here to share the best practices for your pre-race day.
Keep Your Routine Familiar
The day before your marathon isn’t the time to try new foods, gear, or activities. Stick to what has worked for you during training. This includes your meals, hydration habits, and even your pre-run routine. Familiarity breeds comfort, and comfort reduces pre-race anxiety.
Hydrate Wisely
Proper hydration is essential for optimal performance, but it’s important not to overdo it. Start hydrating early in the day by drinking water and electrolyte-rich fluids like sports drinks. Avoid excessive intake, which can lead to frequent bathroom trips and unnecessary stress. Aim to drink about 500ml of water every few hours throughout the day.
Carb-Load Smartly
Carbohydrate loading is a common practice among marathon runners, as it helps top off glycogen stores in your muscles. However, carb-loading doesn’t mean overeating. Focus on balanced meals that are high in complex carbohydrates like pasta, rice, potatoes, and whole grains. Combine these with lean proteins and healthy fats. A typical pre-race dinner might include a serving of pasta with grilled chicken and steamed vegetables.
Take a Short, Easy Run
A light shakeout run of 2-3km can help ease pre-race jitters and keep your legs loose. This run should be at a comfortable, conversational pace—no need to push yourself. The goal is simply to maintain your routine and get some fresh air.
Lay Out Your Gear 
Avoid any last-minute scrambling by preparing all your gear the night before. Lay out your race outfit, including your bib, timing chip, shoes, socks, and any accessories like a hat, sunglasses, or running belt. Don’t forget essentials like energy gels, hydration packs, or anything else you plan to carry during the race.
Review the Race Course
Familiarise yourself with the race course, especially the start and finish lines, key turns, aid stations, and any elevation changes. Mentally visualising the course can help you feel more prepared and reduce race-day surprises. If you’re in a new city, consider taking a quick drive or walk around parts of the course to get a better sense of the terrain.
Prioritise Rest and Relaxation
The day before your marathon should be about rest and relaxation. Avoid spending too much time on your feet and steer clear of strenuous activities. Spend your downtime doing something calming, like reading, watching a movie, or listening to music. If you’re feeling particularly anxious, try some light stretching or deep breathing exercises to calm your nerves.
Focus on Sleep Quality
Getting a good night’s sleep before the marathon is important, but it’s normal to feel a bit restless due to pre-race excitement. Aim for 7-8 hours of sleep, but don’t stress if you can’t fall asleep right away. Focus on relaxation techniques to ease into sleep, and remember that the quality of sleep in the days leading up to the race is just as important.
Plan Your Morning Routine
Prepare for race day by planning your morning routine. Set out your breakfast items, and double-check your race-day logistics, including transportation and arrival time. Aim to arrive at the race location at least an hour before the start to account for parking, bathroom lines, and warm-up time.
Stay Positive and Visualise Success
Mental preparation is just as important as physical readiness. Take some time to visualise yourself running the race, feeling strong and confident. Focus on positive affirmations and remind yourself of the hard work and dedication you’ve put into your training. Trust in your preparation, and believe in your ability to succeed.
Conclusion
The day before your marathon is all about setting yourself up for success by staying calm, focused, and prepared.
By following these tips, you’ll be ready to tackle the race with confidence and perform at your best.
Remember, you’ve already done the hard part—the marathon is your chance to enjoy the fruits of your labour.
Stay positive, trust your training, and have an amazing race day!
For personalised guidance and support in optimising your marathon training strategy, consult with the experts at M Physio – Zetland today.
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Written By:
Marinus Du Preez (Principal Physiotherapist) Bachelor of Health Science (Physiotherapy) |
