Congratulations! The day before your marathon race has finally arrived, and you’ve done everything you can to prepare.
Now it’s time to take a deep breath and review your race plan one last time before the start.
It’s normal to feel a mix of adrenaline and excitement as you approach the starting line. You’ve worked hard, pushed yourself, and sacrificed a lot to get to this point, and it’s understandable to feel a little nervous or emotional. But remember, you’ve done the training. You’ve got this!
Take a few moments to visualize yourself running strong and crossing the finish line with a sense of pride and accomplishment.
Remind yourself of your goals and motivations for running this marathon, and use them to fuel your determination and focus during the race.
Ultimately, you can make a few things to help your sefl feeling better.
1. Reduce your Anxiety
I guess most of your marathon preparations are finished. You are physically ready, and your race kit is prepared.
Now all you have to do is to relax mentally and hope for the best.
Anxiety is present in almost every participant in the race, but everyone has their own manner of dealing with it.
Some runners prefer to stay calm all day and listen to their favorite music, while some prefer to shake their legs to a very slow 20-minute run.
2. Test and Charge your Electronics
You need to test every electronics that you will need for the race like
your phone battery, your watch battery, and your earbuds.
It could be devastating for you if you used to run with music and some of your equipment is broken or empty.
3. Stay Hydrated
Hydration is crucial. Good hydration will help you to feel constantly fresh and sharp.
Drink water often but in small sips. If you have used to taking some electrolytes with it, now is the time. Especially if the weather is sunny and you sweat a lot.
You can determine the color of your urine to ensure you have hydrated your body sufficiently. The light color of your urine suggests that you are properly hydrated.
On the other hand, if you are overhydrated, you will have a different problem. You will feel heavy and will run much slower.(1)
4. Check your Race Kit
Until now, you have probably taken your race kite from the Expo and added some personal items you will need for the race and after the finish line. If it is your first time, here is a reminder of what you will need:
- A towel for after the race
- Blister care products
- Extra shirt
- Extra socks
- Extra shoelaces
- Sunglasses/hat/ running sleaves
- Sunscreen
- Energy gels
- GPS Watch
- Earbuds
- Phone
- Foil blanket
- Anti-chafing creme
- Race number and safety pins
Those are regular essentials, but each of you might have a few more
5. Care of Your Body Before the Race
It’s important to carefully check and clip your toenails to avoid issues like black ones or inflammation. Since your feet are crucial for running, giving them a light massage is an excellent idea to help them relax. Additionally, a leg massage can improve circulation in your legs. (heavy legs)
Getting a shoulder massage is the best way to stimulate circulation throughout your body.
If you have the option, consider getting a massage from a professional therapist. A skilled massage therapist can help release muscle tension and promote relaxation throughout your entire body. They can also provide tips and advice for stretching and self-massage techniques to help you stay loose and relaxed during the race.
Lastly, if you have any minor injuries, make sure to cover them with bandages.
6. Take a nice Bath Before Sleeping
There’s nothing quite like a warm massage to help you relax and unwind, especially when facing a day full of anxiety and stress.
If you’re feeling tense and nervous before a big race, consider treating yourself to a warm bath or massage to help calm your nerves and soothe your muscles.
A warm bath can be especially effective at helping you relax and unwind before the race. The warm water can help relieve muscle tension and promote relaxation, while the quiet and peaceful environment can help calm your mind and reduce stress.
Include some essential oils or bath salts in the water to enhance the experience and promote relaxation.
7. Prepare a Dinner Rich in Carbs
As you prepare for your race, fueling your body with a satisfying meal is important. A tasty pasta dish with sauce or a bread-based option can do the trick. However, pairing it with a simple side dish is best to avoid upsetting your stomach. Don’t forget to add some carb-rich fruits to your meal. Remember to prioritize carbs in your diet during the two days leading up to the race. Consider incorporating chicken breasts or other protein-rich food into your meal for added protein.(2)
8. Get in Bed an Hour or more Earlier
To prepare for the race, setting your alarm and getting to bed earlier the night before is a good idea. Feeling nervous or excited and having trouble falling asleep is expected, as it shows you care about your performance. Take some time to reflect on the race and visualize yourself succeeding from start to finish.
It will boost your confidence and help you feel prepared to give your all on race day. So, get cozy in bed and rest up for the big day ahead!
9. Wake up Early, Maintain your Bathroom Routine
Nerves can indeed impact your body, particularly when it comes to bathroom habits, and this can affect both beginners and experienced runners. The anxiety and excitement leading up to a race can sometimes cause the urge to go to the bathroom more frequently or, conversely, make it difficult to go at all.
If you find yourself in this situation, it’s important to stay calm and try to maintain your usual routine as much as possible. Your body is likely just reacting to the stress and anticipation of the race. It’s essential not to panic or let it add to your pre-race jitters.
Make sure to listen to your body and go to the bathroom when you truly need to, even if it means making an additional stop before the race starts. Holding it for too long can cause discomfort and distraction during the race, so addressing your body’s needs is best.
10. Prepare a Breakfast before the Marathon Race
The breakfast before your race has to be light in carbs and medium in proteins.
It also should contain a low amount of fats.
This breakfast supposes to give you enough energy to run the race, but it also has to be easy on your stomach.
Running with an upset stomach can be uncomfortable.
It is best to check what food is gentle on your stomach so that you can have it on race day.
You can try combinations of wholegrain bread with some peanut butter and jam or hard-boiled egg.
11. Arrive at Least an Hour Before the Race Start
Before the race, it’s important to ensure you have your race number on your shirt and your GPS watch and mobile phone.
Keep in mind that there may be heavy traffic, so plan accordingly to arrive on time. Additionally, finding a parking spot may be challenging. Before starting, check the map for water stations and portable toilets. Remember to lubricate any areas that may chafe to prevent blisters. Warm up your legs and change into appropriate clothing.
Finally, take a deep breath, find your place, and get ready to race!
12. Practice Some Positive Affirmations
If it is your first marathon, you might feel petrified and intimidated when you will see the crowd and competition.
If you have these feelings, you should have positive affirmations that will cheer you and boost your confidence.
It is very individual, but you can try with: I can do this! I am a big fighter!
I successfully made it here, and nothing stood in my way!
You know yourself best and what mantras work the best for you.
13. Do not Exceed Your Limits
It’s important to be aware of your previous race results, including your best time and pace. This knowledge can help you set realistic expectations for your upcoming race. It’s crucial not to push yourself too hard, as this can increase the risk of injury and hinder your performance.
Instead, aim to follow a race plan that aligns with your previous experiences. Consider the pace and strategies that have worked well for you in the past. Remember that consistency and pacing yourself appropriately are key to a successful race. It’s better to start conservatively and gradually increase your effort if you feel comfortable and confident as the race progresses.
While it’s natural to feel motivated and want to push beyond your previous limits, it’s essential to do so with caution. Be mindful of your body’s signals and listen to any signs of fatigue or discomfort.
Pay attention to your breathing, heart rate, and overall effort level during the race.
Ultimately, the goal should be to finish the race strong and injury-free. Following your previous race plan and running at a comfortable and sustainable pace gives you the best chance of achieving a satisfying result while minimizing the risk of overexertion or injury.
14. Prepare Fuel for Recovery After the Marathon Race
You should also prepare to fuel up your body after the race.
Carbs will replace your glycogen reserves, and proteins will stimulate muscle protein repair.
You can have a chocolate shake and a chicken breast sandwich.
If you are a vegetarian, you can have some almond milk and tofu sandwich.
To Summarize
Participating in a marathon, especially for novice runners, is a unique opportunity to view oneself from a different perspective. It allows one to observe their reactions during high-pressure situations and identify the factors that drive them to achieve their objectives. Therefore, it is essential to maintain good hydration and rest well. It is also beneficial to feel enthusiastic about the upcoming challenge.
However, it is crucial not to set unrealistic expectations, which may lead to disappointment. Instead, try to remain calm at the starting line and savor the race experience.
