Marathon Prep & The Day Itself

1 Sept

The Final Week: Don’t Panic

You’ve done the training. The work is in the bank. The last week isn’t about cramming more in — it’s about giving your body the chance to rest, refuel, and arrive ready.

Taper your running: cut back mileage, but keep moving with short, easy runs.
Sleep: prioritise rest. Even if you don’t sleep well the night before, the days leading up matter more.
Nutrition: don’t suddenly change your diet. Stick to familiar, carb-rich meals. Start carb-loading 3–4 days before (steady increase, not one giant pasta bowl).
Hydration: sip water regularly, include electrolytes if it’s hot.
Logistics: know your race number pick-up, travel, kit bag drop, and where to meet supporters. Reduce last-minute stress.

Kit Check: Nothing New on Race Day

Lay everything out the day before. Check it twice.

Running shoes (well broken in).
Kit you’ve trained in (nothing new).
Gels, drinks, or snacks you’ve practised with.
Safety pins, plasters, Vaseline/bodyglide.
A throwaway layer if it’s cold at the start.

Golden rule: nothing new on race day. No new trainers, no new kit, no new fuel. NOTHING!

Race Morning

Eat your usual breakfast 2–3 hours before the start (toast, porridge, bagel).
Sip water but don’t over-drink.
Allow time for the toilet queues (they’re always longer than you think).
Do a short warm-up, nothing too strenuous.

On the Start Line

Nerves are normal. Everyone feels them. Here’s how to manage:

Breathe: slow inhales and long exhales calm your body.
Trust your training: you’ve done the work. Nothing you do in the last few minutes will change that.
Don’t get swept away: let faster runners go, you do you and stick to your plan.

During the Race

Stick to your pacing plan (remember the 4:1 rule).
Fuel little and often — don’t wait until you feel tired.
Drink regularly, but don’t chug water at every station.
Run the mile you’re in — don’t think about 26.2 at once.

Conclusion

Race day isn’t about heroics, it’s all about control, patience, and execution.

Prep in the week before by resting, fuelling, and sorting logistics.
Keep everything familiar — food, kit, pacing.
On the morning, stay calm, breathe, and trust your training.

The marathon is tough, unpredictable, and emotional, but with the right prep, you’ll be ready to meet it head-on and finish proud.

Verity Wright