What to Do the Final Week Before Your Marathon Race

Preparing for a marathon is a journey that requires months of dedication, training, and focus. As you approach race day, the final week before your marathon can make a huge difference in how well you perform. This is the time to prioritize rest, fuel, and mental preparation to ensure you cross the finish line strong and injury-free. Here at Willkins we prepared for you a step-by-step guide on what to do the week leading up to your big race.

 

1. Taper Your Training, Don’t Stop It

The week before your marathon is all about tapering. You should be reducing your mileage by 30-50%, but staying active is key. Light runs, stretching, and dynamic exercises will keep your muscles loose and prevent stiffness while allowing your body to fully recover from the intense training. A few days before the race, stick to short, easy runs of around 4-8 km (3-5 miles) at a relaxed pace. Avoid any intense workouts, speed drills, or hill repeats. This isn’t the week to push boundaries but to consolidate your gains.

2. Get Quality Sleep, Especially Early in the Week

A good night’s sleep is critical for peak performance, especially during the few days before a marathon. Aim for at least 7-9 hours each night, with a particular focus on getting deep, restful sleep early in the week. In the days immediately before the race, excitement or nerves may disrupt your sleep. Focus on establishing a relaxing bedtime routine, avoiding caffeine in the evening, and keeping your room dark and cool for optimal rest. If you have anxiety and cannot get a good night’s of sleep we recommend you use specific nutritional supplements by Willkins that will help you relax in a natural way.

3. Fuel Up Smartly

Carbohydrate loading can be beneficial for marathon runners, but it should be done gradually and wisely. Start by slightly increasing your intake of complex carbohydrates like pasta, rice, sweet potatoes, and oats from about three days before the race. Avoid heavy, greasy, or high-fat meals that could upset your stomach. Instead, focus on meals that include carbs and lean proteins, along with plenty of vegetables for fiber. Stay hydrated throughout the week by drinking water consistently, but don’t overdo it; aim for balanced hydration and consider adding an electrolyte drink to support your mineral balance. Take the necessary vitamins and supplements that you need and focus on Multivitamins, Magnesium, B-Complex, Vitamin C and Iron by Willkins to load and boost your body.

4. Plan and Practice Your Race-Day Nutrition

Race-day nutrition can make or break your marathon performance. Start your race day with a breakfast you’ve tested before, such as oatmeal with bananas or a bagel with peanut butter. During the race, most runners consume an energy gel or other source of carbs every 45 minutes to an hour. Stick with what you’ve practiced during training—now isn’t the time to try new products! Make sure your hydration strategy is clear as well; drink at water stations as planned, and use any electrolyte drinks if they’re available on the course.

5. Gather Your Gear and Do a Dress Rehearsal

Having the right gear ready for race day will help you feel prepared and confident. The week before the race, lay out everything you need, including your race bib, running clothes, socks, shoes, nutrition, and any other gear you’ll take along. Do a light training run in the exact clothes and shoes you’ll wear for the race to ensure everything fits comfortably and doesn’t cause chafing. Make sure your shoes have enough mileage to be broken in, but not so much that they’re worn out.

6. Stay Calm and Focus on Relaxation

Mental preparation is often overlooked, but staying calm is essential for peak performance. It’s natural to feel some pre-race anxiety, so use techniques like deep breathing, visualization, or meditation to stay grounded. Picture yourself crossing the finish line feeling strong. A positive, relaxed mindset will go a long way toward keeping your energy high on race day. You might also consider writing down a race plan, including your ideal pace and mental cues to help you stay on track if things get challenging.

7. Stay Off Your Feet and Avoid Extra Activity

The week before the marathon is a time for rest. Limit activities that could strain your muscles or add unnecessary fatigue, such as excessive walking or standing for long periods. Save your energy for the big day by prioritizing rest and avoiding physically demanding tasks. You’ll want to conserve as much strength and stamina as possible for race day.

8. Visualize Success and Prepare for Challenges

Mental toughness is a big part of marathon success. Spend a few minutes each day visualizing the course, including any known challenges such as hills or areas with heavy wind. Imagine yourself overcoming these obstacles with confidence and crossing the finish line. Prepare yourself mentally for the inevitable mid-race fatigue, and practice some positive self-talk for when the going gets tough. Visualizing your success can help keep your motivation high and provide an extra push when you need it most.

9. Double-Check Race Logistics

Ensure you have all the information you need for race day to avoid last-minute stress. Verify your race registration, bib pick-up location and time, race start time, and transportation or parking details. Plan your route to the starting line, check the weather forecast, and have a back-up plan for any potential changes. Arriving early and knowing what to expect will keep you calm and focused on race day.

10. Trust Your Training and Enjoy the Experience

At this point, your work is done, and your body is as ready as it can be. Trust in the training you’ve put in and avoid second-guessing your ability. The week before your marathon is a time for confidence and self-belief. Set your expectations realistically, enjoy the thrill of race day, and remember that every step is a celebration of your hard work and dedication.

Final Thoughts

The final week before your marathon is your opportunity to prepare yourself physically and mentally for race day. By focusing on rest, proper nutrition, mental preparation, and race-day logistics, you’re setting yourself up for success. Remember that every marathon is a journey and that simply completing the race is an incredible achievement. Take a deep breath, trust your training, and let your body carry you through 42.2km (26.2 miles) with pride and purpose. Good luck, and enjoy every step of your marathon experience!