Preparing for a marathon is a long and demanding process that requires months of training, self-discipline, and careful planning. When there’s only one week left until race day, many runners start to wonder how to optimize their final days to ensure success. The last week before a marathon is crucial for recovery while maintaining your fitness level. In this article, we’ll cover the key aspects you should focus on during the week leading up to the marathon, from nutrition to mental preparation and rest.
Days 1-2: Gradual Tapering
The final week before a marathon is all about tapering your training volume to allow your body to recover fully while staying sharp and ready for race day.
Training Volume: Reduce your running mileage. If you’ve been running 20-30 km in previous weeks, this week, cut it down to around 8-10 km per session, which is about 60-70% of your usual volume.
Intensity: While the mileage decreases, the intensity should remain around 80-90% of your regular efforts. This will help keep your muscles engaged without risking overtraining. Include some short speed intervals to activate your fast-twitch muscles.
Recovery: Focus more on stretching and relaxation. Use foam rollers for self-massage and consider yoga or mobility exercises to keep your muscles loose and reduce the risk of injury. Recovery is key during these days.
Days 3-4: Nutrition and Hydration Focus
These days are vital for fueling your body properly. What you eat and drink during these two days will directly affect your performance on race day.
Increase Carbohydrates: Start gradually increasing your carbohydrate intake, focusing on complex carbs. Carbs are your main energy source for running, so it’s important to fill your muscle glycogen stores. Examples of foods include oats, brown rice, whole-grain pasta, and whole wheat bread.
Hydration: Stay hydrated by drinking plenty of water and electrolyte-rich fluids. Maintaining a proper electrolyte balance is essential to prevent dehydration, which can negatively impact your performance. Drink fluids that include sodium and potassium to balance hydration.
Avoid New Foods: Don’t experiment with new foods or supplements. Stick to what your body is already used to from training to avoid digestive issues.
Day 5: Easy Run and Mental Preparation
As race day approaches, reduce physical exertion but don’t stop completely.
Light Run: Go for an easy 5-7 km run. This helps keep your legs fresh and loose without fatiguing them. The run should feel easy, leaving you with the sensation that you could run longer.
Mental Preparation: This is an ideal time to work on your mental state. A marathon is not only a physical challenge but also a mental one. Visualize yourself crossing the finish line and maintaining a positive attitude. Consider meditation or mindfulness practices to reduce pre-race anxiety.
Race Day Planning: Plan out all the logistical details for race day. Know where the start line is, how to get there, what to wear, and where to store your gear. Being well-prepared will help reduce stress on the morning of the race.
Day 6: Rest and Carb Loading
The day before the marathon is all about rest and final fueling.
Rest: Rest is the best way to prepare your body for the 42 km ahead. Avoid any strenuous activities, but feel free to take a gentle walk or spend time with family to stay relaxed.
Carb Loading: This day is often referred to as "carb loading day." Carbohydrates should make up about 70% of your meals, but don’t overeat or consume heavy meals. The goal is to top off your glycogen stores without causing digestive discomfort. A good dinner example is pasta with a light sauce, vegetables, and a bit of protein like chicken or fish.
Sleep: Try to go to bed early and aim for 7-8 hours of sleep. Sleep is essential for muscle recovery and mental alertness. If you're too nervous to sleep the night before the race, that’s okay; the key is to get quality rest during the days leading up to the event.
Day 7: Marathon Day
Race day is finally here. Now it’s all about executing your plan and staying calm.
Early Wake-Up: Wake up early to have plenty of time to eat and get ready. It’s a good idea to wake up 3-4 hours before the start time, allowing your body to digest breakfast and get fully awake.
Light Breakfast: Eat a light, easily digestible meal you’ve practiced eating during training. Common choices include oatmeal, toast with honey, bananas, and a small handful of nuts. Avoid fatty or overly sugary foods.
Gear Check: Make sure your gear is ready — your clothing, shoes, and any accessories should be what you’ve trained with. Dress for the weather and avoid wearing anything new on race day.
Pre-Race Warm-Up: About 30-40 minutes before the start, begin a light warm-up. Gentle jogging, dynamic stretching, and a few accelerations will help loosen up your muscles and get your body ready to perform.
During the Race:
Hydration: Don’t forget to hydrate regularly. Drink small amounts of water at each hydration station to avoid dehydration.
Pace: Start slower than your usual training pace to conserve energy for the later stages of the race. Marathon veterans often suggest a conservative start to save energy for the second half.
Mental Focus: Stay positive and mentally strong throughout the race. Remind yourself that you’ve trained for this and can complete the distance. Break the race down mentally into manageable sections to stay motivated.
Conclusion
The final week before a marathon is a critical period where rest, recovery, and mental preparation are just as important as physical training. By focusing on tapering, proper nutrition, hydration, and mental readiness, you’ll approach the marathon in peak condition. Remember that a marathon is not just a physical challenge, but a mental one as well, and your success depends on a well-rounded approach. Stay positive, trust your training, and enjoy the experience — crossing the finish line will be an incredible accomplishment.