Running Guide: Final Tips Before Race Day

The final days before a marathon are all about preparation and strategy. You've done the hard work in training, and now it's time to taper, recover, and ensure your body and mind are ready for race day. With the race usually on a Sunday, the days leading up to the race are critical for priming yourself for peak performance. The same principles can be used if you're running a half marathon, 10k, or even a 5k!

Here’s a guide on what to focus on, from running and nutrition to mobility and mental readiness.

Friday: Taper, Fuel, and Focus on Recovery

Run: Today is about keeping your body moving without overexerting it. Plan for a light, easy run—20 to 30 minutes at a comfortable, conversational pace. This should feel more like a warm-up than a workout. The goal here is to shake off any lingering tightness without putting unnecessary stress on your legs.

Toward the end of your run, consider adding 4–6 strides. These are short bursts of 20-30 seconds at a faster pace (around 80% of your max speed). They’ll get your legs turning over quickly, helping to remind your muscles what it feels like to pick up speed without fatiguing them.

Nutrition: The concept of "carb-loading" doesn't mean stuffing yourself with endless plates of pasta. Instead, you want to gradually increase your intake of complex carbohydrates. Foods like sweet potatoes, oatmeal, brown rice, and whole grain pasta are excellent choices. Make sure each meal has a focus on carbs while still balancing lean protein (chicken, turkey, or fish) and healthy fats (avocado, nuts, or olive oil).

For a more detailed explanation on proper nutrition, read up on Nutrition Basics

Stay hydrated by drinking water consistently throughout the day. Avoid guzzling large amounts at once; instead, sip water regularly. Adding in a drink with electrolytes (especially sodium and potassium) can help with fluid retention and muscle function leading into race day.

Mobility and Stretching: After your run, focus on mobility exercises that keep your joints fluid and your muscles loose. Incorporate dynamic stretches that mimic the running motion:

Leg swings: Both front-to-back and side-to-side. These improve hip mobility, crucial for efficient running. Do 10 reps on each leg.

Hip openers: Walking lunges with a torso twist to help activate your hips and lower back, keeping them limber.

Arm circles and shoulder rolls: Even though running focuses on the lower body, keeping your upper body loose will help with running form, especially in longer distances.

Spend 10–15 minutes on foam rolling, especially focusing on your quads, hamstrings, calves, and IT bands. This will relieve tension and increase blood flow, aiding muscle recovery.

Saturday: Relax, Hydrate, and Stay Loose

Run: Saturday is your final chance to keep your body moving before race day, but the key here is minimal effort. A brief 15-minute shakeout run is ideal to keep your legs active. This is more about keeping your rhythm and staying mentally engaged, rather than adding fitness. The pace should be extremely light, and if you feel any tightness, stop for some stretching or walking.

Nutrition: Today, you’ll want to maintain your focus on carbohydrate-rich foods, but avoid overindulging or eating anything too heavy. Stick to familiar, easily digestible meals. A simple pasta dish with grilled chicken, or rice with lean proteins like fish or turkey, will give you the energy you need without stressing your digestive system.

Avoid high-fat or overly fibrous foods, as they can lead to stomach issues on race day. Drink water consistently, but don’t overdo it right before bed to avoid disrupting your sleep with frequent bathroom trips.

If you're a fan of pre-race rituals like drinking a sports drink or having a small energy bar before bed, go ahead—just don’t introduce anything new this close to race day.

Mobility and Stretching: Saturday is about maintaining flexibility without overexerting your muscles. Spend 10–15 minutes on static stretches to lengthen muscles and keep them relaxed:

• Calf stretches: Hold for 30 seconds on each leg to relieve tension and prevent cramps during the race.

• Quad stretches: Stand on one foot and pull the other leg toward your glutes for 30 seconds on each side.

• Hip flexor stretch: Kneel on one knee and push your hips forward slightly to stretch your hip flexors, which tend to tighten from running.

Finish off with a light foam rolling session, focusing on any lingering tight spots. Even a gentle yoga flow can help calm your mind and loosen up any tightness.

If you're looking for more on gels, hydration, and race day strategies, you’ll find some helpful details here.

Race Day: Trust the Process

Morning Routine: Wake up early enough to eat a light breakfast about 2–3 hours before the race starts. You want something that’s easy to digest but still provides energy—think a banana with peanut butter, oatmeal, or a small portion of toast with honey. Avoid anything too rich or high in fiber.

Start sipping water or a sports drink to ensure you’re hydrated, but don’t overdo it. You want to feel hydrated, not bloated.

Gear Check: Lay out all your gear the night before, including your race bib, shoes, socks, shorts, and any nutrition you plan on carrying (like gels or chews). This reduces any last-minute stress in the morning. If the forecast is uncertain, have backup options for both warm and cold weather so you're prepared.

Warm-Up: On race morning, a dynamic warm-up is crucial. Don’t skip this step—it prepares your muscles and joints for the work ahead. Incorporate leg swings, high knees, and butt kicks for 5–10 minutes, then a few minutes of easy jogging if there’s room near the start line.

Race Strategy: I can’t stress enough. Don’t go out too fast! It’s tempting to get swept up in the adrenaline at the starting line, but pacing yourself is key to a strong finish. Stick to your target pace in the first few miles and save your energy for the later stages of the race.

Mental Preparation: It’s normal to feel nervous, but trust in the training you’ve done. Visualize yourself running smoothly, hitting your pace, and crossing the finish line strong. A positive mindset can make all the difference in how you perform.

By following these tips over the next couple of days, you'll arrive at the start line feeling confident, prepared, and ready to take on the half marathon. Trust your body, stick to your routine, and enjoy the experience—you’ve earned it!

Want to learn more about fitness fundamentals? Click the link HERE

GOOD LUCK!