You’ve broken in your favorite pair of running shoes and prepped your fanny pack. But when it comes to running a marathon, there are old wives’ tales abound. Should you be carboloading the night before by eating a giant bowl of plain pasta? Sit in an ice bath? We went straight to the experts to get advice so you can have your best run ever—and maybe even set a new PR.
Fuel up
Here’s one rumor that’s confirmed: Focusing on carbs is real. “Start increasing your carbohydrate intake two to three days before the big event,” says trainer and fellow marathon runner Molly Ertel. “This helps your body store more glycogen to keep energy levels steady for the event.”
You’re really only racing yourself
“Be the turtle, not the rabbit,” shares Dogpound gym founder (and trainer to Taylor Swift!) Kirk Myers sagely shares. “Slow and steady finishes (wins) the race.”
Try to chill
“After dinner, wind down with a warm glass of golden milk,” dietician Kristy Baumann, RD, LD suggests. “Dairy milk, including lactose-free milk, provides hydration along with key minerals like calcium and potassium to support muscle function for race day. It also naturally contains tryptophan, which can promote restful sleep, while turmeric adds anti-inflammatory benefits, making this a relaxing and functional way to prepare your body for the big day.”
Set your intentions for the run
“Before a big run or race, take a moment to reflect on the experience you want to have,” marathon training coach Alysha Flynn says. “Write a few sentences about how you want to feel and what you hope to accomplish. Setting intentions reduces anxiety and increases focus, keeping your purpose and motivation at the forefront.”
Eat what you know (and love!)
“Race eve is not the time to experiment with new foods,” says Baumann. “Stick to what you know works for your body to avoid any surprises. Familiar meals support good digestion and quality rest, both crucial for a strong race day.”
Squad Up
“Surround yourself with positive energy, thoughts, and support,” Myers says. “The support of family and friends cheering you on, I believe this can help you push through the last few miles of the marathon.”
Speaking of sleep
All of our experts agree that a good night’s sleep before any run—marathon or not—makes a huge difference in how you feel. Ertel knows that the “night before may be nerve-wracking,” so she suggests focusing on sleep in the days leading up to a race, not just the night before. “Turn off electronics to quiet your mind,” adds Flynn. “Creating a calm environment helps your body find a state of readiness, allowing you to wake up feeling refreshed and focused.”
