The days and hours leading up to a marathon can be challenging to handle in various ways. Whether you are a beginner in racing or about to participate in your fifth marathon, managing the nerves is always difficult.
Although there is no additional training that can be done at this point to assist with your marathon endeavor, there are numerous unintentional actions that can potentially undermine your race plans. Consequently, the following are some valuable recommendations to help you achieve a state of contentment while running.
1. Think positive and see positive
Despite completing all the necessary training and following your training plan diligently, conquering the doubt demons can prove to be the most challenging aspect leading up to a race. The problem lies in the fact that during the final week or so before the race, there is less mileage to cover but an increased opportunity for worrying.
Sports psychologists always emphasize the importance of mental visualization techniques. Therefore, when doubts arise, it is highly recommended to visualize oneself in the race. Create an image in your mind of confidently approaching the finish line and experiencing a sense of greatness. Envision the race clock displaying a time near your goal.
By mentally envisioning important points of the race and imagining yourself being present, you can conquer weariness and exhaustion and persist until the end. The more you practice this technique, the less challenging it will become once you are truly in the middle of the race.
2. Get organized
Ensure that you have everything prepared for the day of the race by creating a checklist specifically for race day. Afterwards, organize all the necessary items such as your running attire, snacks, beverages, and most importantly, your race number.
Before packing it away, check everything again to ensure that all the necessary items are present and correct, especially if the race is out of town, and make sure to take note of the location where everything has been stored.
The rationale behind doing this is that on the day of the race, you will not have enough time or energy to search for misplaced or forgotten items. Being well-prepared is crucial for the marathon, including making arrangements and travel plans. Avoid getting caught off guard as it may have severe consequences.
3. Rest
Despite its apparent simplicity, this advice is frequently disregarded: prior to a race, make an effort to minimize standing or walking. Considering the upcoming task of running a considerable distance of 26.2 miles (equivalent to 42 kilometers) in just a few days, it is imperative to conserve energy and gather as much stamina as possible.
When visiting a foreign city for a race, many people feel the urge to immediately explore the tourist attractions. However, this could lead to exhaustion before even reaching the starting point. It is, therefore, advisable to take it easy and rest. Ensure you get sufficient sleep and embrace the anticipation that comes with the event. Nonetheless, remember to stay hydrated amidst these activities.
4. Stick to the plan
It is important to have either carefully planned your route to the start line using public transport or practiced it. However, this is just one part of your preparation that falls under the category of sticking to the plan.
To ensure success, it is important to follow your regular routine in the days/hours leading up to a significant event. Avoid doing anything unconventional such as consuming spicy food or trying new foods, purchasing new running shoes, excessive alcohol consumption, or staying up late. The key is to avoid making any foolish errors that can negatively impact your performance.
By following your training and pre-race rituals, which will aid in calming your nerves, remain focused on the current objective. It is important to remember that you have dedicated months of preparation to this moment, so avoid jeopardizing all that hard work with impulsive choices. Simply continue the methods and practices you have been employing, and you will successfully attain your desired outcome.
5. Eat a proper dinner and breakfast
During the final days before your race, it is recommended that 85% to 95% of your calorie intake comes from carbohydrates. While some runners choose to consume only rice for all meals, it is not necessary to be that strict. You can opt for easily digestible options such as oatmeal, bread, tortillas, pancakes, waffles, bagels, and yogurt.
To avoid overeating the night before a race, it is important to not indulge excessively during dinner. Carb-loading entails consuming 4 grams of carbohydrate per pound of body weight. For instance, if you weigh 165 pounds, this equates to 660 grams daily (or approximately 2,640 calories).
To ensure optimal performance and avoid digestive issues while running, it is advisable to avoid heavy sauces, high-fat foods, excessive fiber, and excessive protein. Instead, focus on consuming a sufficient amount of carbohydrates, which will be converted into glycogen and serve as a fuel source for your body. The choice of food can significantly impact the outcome of your running performance, so it is recommended to stick with familiar options to avoid any unwanted surprises.
Avoid experimenting with new fuel options that you recently obtained at the expo. Since you are uncertain about their potential effects on your performance, it is better to save them for a future training session. The same principle applies to your breakfast on race day. Take the time to carefully plan your meal in advance, and if feasible, acquire or pre-order the necessary food items. It is advisable to stick to familiar options and adhere to your predetermined plan.
6. Stay hydrated
It is recommended to consume a sufficient amount of water the day before a race. If you are adequately hydrated, your urine should have a light yellow color. In general, professionals advise consuming eight 8-ounce glasses of water daily, which is approximately half a gallon. As an athlete, you might need to consume even more water during your training sessions and particularly prior to a half-marathon or any other lengthy race.
You should not exceed this limit, because excessive hydration can be harmful, just like being dehydrated. Stay away from caffeine and alcohol as they can cause dehydration and disrupt your sleep.
7. Reduce anxiety
Before a race day, your initial inclination may be to have one final training session as a precautionary measure. However, this might not be the most effective approach. Instead, it could be advantageous for you to engage in a leisurely, 20-minute run at a slow pace, allowing your legs to loosen up and your nerves to settle. In the event that you do choose to run, utilize this time to reinforce the idea that you have diligently trained and are prepared for the upcoming race.
Resting the day before your marathon or half-marathon, if you have trained properly, will not result in any loss of fitness. In fact, it could serve as an opportunity to indulge in self-care such as receiving a massage or spa treatment. However, whether or not to exercise the day before a race is a subjective choice, and it is important for you to determine what is most effective for your own needs.
8. Take care of your body
It is crucial to ensure the comfort of your feet during running, which also includes your toes. It is important to examine your toenails and trim any that exceed a suitable length. Trimming your nails shorter will help avoid them hitting the front of your shoe, preventing foot pain and the possibility of having a black toenail.
To unwind your muscles, it is advisable to perform a few stretches in the evening beforehand. Additionally, you may contemplate the idea of indulging in a warm bath or spending time in a hot tub. However, it is crucial to limit the duration of your soak in order to avoid dehydration, and refrain from excessive reliance on the jets for muscle relief.
9. Unwind
To ensure a peaceful rest, it is advisable to designate a time frame of two to three hours before bedtime for unwinding. It is recommended to arrange your readiness activities earlier in the day instead of delaying them until later. If you procrastinate, it is highly likely that you will be too restless to fall asleep.
To relax, search for a calming and uplifting book or movie that will bring you happiness. It is best to avoid action-packed thrillers, horror movies, or depressing stories involving murder. Additionally, refrain from engaging with video games or other screen activities.
If you engage in yoga stretches, meditation, or another mind-body therapy, utilize the practice for calming down and finding balance. When it’s close to bedtime, begin dimming the lights gradually. In case there is any noise or excessive outdoor lighting while sleeping away from home, remember to pack a sleeping mask and earplugs.
If you find yourself unable to fall asleep after going to bed, it is important not to worry about it. It is common for many individuals to have difficulty sleeping well before a significant race. The anticipation of the race day will offer you sufficient energy to perform at your highest level.
10. Carb load
In the last two or three days before the race, it is of great importance to stock up your glycogen stores. This ensures that your body has sufficient energy to help you complete the 26.2 miles (42 km) race.
To maintain intense exercise, the body relies on its natural glycogen reserves for approximately 90 minutes. However, since running a marathon takes much longer, it is essential to start the race with a full tank of glycogen and replenish it periodically during the race.
When carb loading, it is important to aim for an intake of about 8 to 10g (0.2 to 0.35 ounces) of carbohydrate per kilo of body weight per day. However, it is not advisable to consume all of it in one large meal.
When considering your food intake for the day, it is important to distribute the amount wisely by opting for smaller meals and snacks/drinks. If you have been fueling properly during your training, you should not experience a significant change. However, it is crucial to exercise caution and avoid excessive consumption of carbohydrates, as this could lead to feeling weighed down and lacking energy on race day. Prioritize healthy and sensible food choices, and steer clear of fast food and foods with little nutritional value.
11. Lay out your essentials
To overcome pre-race anxiety, it is most effective to prepare and set aside all the necessary items for race day the previous evening. By doing this, you eliminate the need to think or worry about anything the following morning. (Remember to consider the weather conditions to ensure appropriate attire.) Crucial necessities encompass:
- Running outfit, hat, shoes, and socks
- Extras, like layers if it’s cold and an old pair of shoes in case you’ll be running in the rain
- Race fuels, such as energy gels
- Anti-chafing products, such as those to prevent and treat foot blisters
- Sunscreen
- Wristwatch or GPS watch (make sure it is fully charged)
- Fully charged earbuds (if permitted) and music source, as well as any holder for your cellphone
- Race bib and safety pins
- Baggage tags or bracelets you might need to access restricted areas or services at the event (such as the bag check, VIP area, charity tent, or pre- or post-race transportation)
If you are currently interested in purchasing anti-chafing creams, take the time to investigate and determine the option that suits you best.
12. Get inspired
When you imagine yourself on the course, it can boost your motivation, bring a sense of focus, and help you get ready for the upcoming day. It is beneficial to have an understanding of the course’s hills and elevations, enabling you to determine when it is necessary to conserve energy in preparation for a steep section. Upon registering for a race, you will receive access to a course map.
By going through the process step by step, envision the desired pose for your photo while crossing the finish line. Visualize your thoughts as a volunteer places the race medal around your neck. Engaging in this type of visualization can alleviate nervousness and enhance enthusiasm towards your upcoming race.
