Must-know insights for your marathon journey

The days leading up to the marathon

The last few days before the marathon are all about rest and maintaining a sense of calm. Try to minimise stress so that you're in good physical and mental condition on race day. Most importantly, don't experiment in the final days. Stick to familiar routines and foods. You may find it difficult to get a good night's rest the night before the marathon, so getting some more sleep in advance can make a difference.

What to pay attention to on race day

Before the race

When the race day finally arrives, start with a breakfast that you know works for you. Aim to eat about 3-4 hours before the start to top off your energy stores. Arriving at the race site early will allow you to take your time to warm up, take care of any last-minute details and settle your nerves.

Pacing during the race

Start slower than your target pace and gradually increase speed as you get into the rhythm of the race. Pay close attention to how your body feels. If you're working harder than expected before the half-way mark, slow down to avoid burnout later.

Race fuel

Hydration and fueling are the essential components of running a marathon. Aim to take at least 30 grams of carbs per hour of racing and hydrate with fluids containing electrolytes. Carry a small soft flask or use water stations to stay hydrated early on and try to stay cool, especially in warm weather.

How to prepare mentally?

A marathon is a mental challenge just as it is a physical one. Break the race into smaller, more manageable parts and focus on small goals rather than the whole distance. This approach will keep you motivated and make the race feel less intimidating.

Positive self-talk and visualisation are also powerful tools to help you stay focused and push through tough moments. Remember your ‘why’ in running - your goals, your motivations and the dedication that got you here. 

Instead of seeing the marathon as a test or trial, think of it as a celebration of your hard work and commitment. While some pre-race nerves are natural and can even be helpful, try not to overthink things. Trust your preparation and your ability to handle whatever the race throws at you.

Embrace the journey

Above all, remember that running a marathon is about more than performance. It's an experience to cherish, a journey to embrace, and an opportunity to learn and grow. Enjoy every step of the way.

 

Maris Heinaru

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Maris is a marathon runner with 15+ years of experience from 22 marathons, holding an age group Estonian marathon record. She is a certified running coach and the founder of running analytics platform KULG. You can also find her in Instagram with @projectrunbaby.