How should I prepare in the weeks before the marathon?
Your last long run should take place approximately three weeks prior to the marathon. It takes that long for the training-induced muscle damage to resolve. Adding one more long run could lead to trouble. There will be minimal gain, if any, and may cause an athlete to suffer from "dead legs" during the event.
The mileage two weeks before the race should be reduced by 25% to 50% versus the previous week. You should further cut this mileage in half the week before the race.
This period may be when you wonder, "Did I train enough?" Don’t worry. You cannot make up training in the last two weeks. You will not de-condition while you are tapering off. If you put in the training, you are ready.
Like you taper your work to restore your muscles, focus on sleep the week prior to the race. Your body will appreciate it. Even if nervousness stops you from getting sleep the night before the race, the extra sleep you got during the preceding week will make up for this.
This is a good time to review the map of the course. Visualize yourself cruising along the course, enjoying the trip.
What to eat and drink before the marathon
Make sure you are well-hydrated prior to the start of the race. Drink lots of water during the week before the race. This optimizes your hydration before you hit the start line.
Eat a diet rich in complex carbohydrates, such as breads, rice, pasta and starchy vegetables. This helps maximize your glycogen (energy) stores. Don't experiment with new foods this week. Carbohydrate loading (carb loading) can be complicated. Try it some other time, perhaps before other long runs.
Be sure you have on hand your hydration and food sources for the race, including an electrolyte source. Be sure these are the same you have tested during your long runs. Nothing new on race day!
Adjust your strength training
Consider tapering your strength training for the last four months of training. For the last six-eight weeks prior to an event, strength training should consist only of calisthenics, ball exercises, Pilates or other strength training methods with minimal external resistance. The goal is not to build new muscle, but to maintain your strength going into your event.
There should be no strength training the week of an event. You need to rest your muscles and prepare them for the race.
How should I prepare the day before the marathon?
Lay out the clothing that you will wear. Do not wear a new outfit for the race — 26.2 miles is a long way to run if something is chafing you. A clothing tag can become a painful enemy very quickly.
Do not wear new shoes in the marathon. Wear a pair that you have worn during a few long runs (as long as they did not create any problems). Remember, nothing new on race day ever!
Be prepared for anything. Fill a gym bag with the essentials:
Dry shirt.
Extra pair of socks.
Tissue (you never know when the portable toilet supply will run out).
Extra shoelaces.
Gloves.
Hat or cap.
Vaseline® (or other lubricant).
Extra safety pins.
Blister care products.
Whatever else is a must for you.
You can throw your sweats into the bag prior to starting the race. Most races have a baggage check area.
