Seven days and counting

You’ve been training for weeks on end. Now, only seven days remain until the big day. Here are tips on what to do early in the week and the day before the marathon. As always, listen first to whatever advice your physician has.

Early in the week

• Start drinking more water. Most people only chug the day before the marathon, but your body can actually start storing water sooner. It’s especially important if you’ll be flying to the marathon. You’re well hydrated if your urine is pale yellow or clear.
  
  
• Follow your regular, healthy diet, and perhaps cut back a little bit because you won’t be running much this week. DON’T try to carbo-load this whole week. Many runners pig out on pasta the entire week and end up gaining weight and feeling sluggish on race day. Also, try to avoid fatty, spicy foods this week, and those with a lot of fiber.
  
  
• Stay away from alcohol, or at least cut back.
  
  
• Stay off your feet as much as possible, and don’t participate in a new sport. I once joined in a parent-daughter basketball game and rolled my foot; I couldn’t run for a few weeks. Luckily, that was in the beginning of my marathon training. But if it had been the final week, I would’ve had to bail.
  
  
• If you normally strength train, don’t.
  
  
• Get plenty of rest. Then, if you can’t sleep the night before the race, you’ll still be fine. (They actually say it’s the night of sleep two days before the race that’s most important.)
  
  
• Try to limit stress at home and work. Don’t volunteer to chaperone a school field trip, for example, or stuff 1,000 envelopes Wednesday night.
  
  
• If you’re traveling to the marathon, try to take Friday off from work so you have plenty of time to get ready and reach your destination without rushing.
  
  
• Assemble a marathon pack. First, check the weather forecast for your marathon city and bring appropriate clothing, plus some extras in case the weather changes. For example, if you think you’ll be running in shorts and a singlet, bring along a light jacket in case it’s raining, plus a heavier shirt, gloves and a headband in case it’s a bit colder than predicted. Lots of people toss in an old t-shirt or sweatshirt to wear in the early miles when it may still be chilly out; once they warm up, they toss it off. (If you do this, try to do it in a garbage can at an aid station.) Don’t forget your shoes! Set out any energy bars or gels you’ll need, plus water bottles, fuel belts, etc. Toss in a set of dry clothing to don afterwards. Remember sunglasses, sun block, petroleum jelly or Body Glide to prevent chafing and maybe extra safety pins. If you’ll be eating/drinking something specific on race morning, like an energy bar or sports drink, toss that in your bag.

See also:

The Day Before
Recovery Tips