Ready, Set, Go! 4 Smart Tips to Prep for Marathon Week

Prioritise Recovery Over Intensity

In the final week, your training volume should taper significantly. This isn’t the time for hard workouts or pushing limits. Instead, focus on:

• Short, easy runs to keep your legs moving.
• Gentle mobility work to maintain flexibility.
• Extra sleep to support muscle repair and mental clarity.

Your body needs time to absorb all the training you’ve done; less is more this week.

A shakeout run (optional), around 10 minutes of very low intensity jogging a day before the run, can loosen up the body, promote circulation and reduce pre-race jitters

Stay on Top of Hydration and Nutrition

Fuelling properly in the days leading up to the race is just as important as what you eat on race day. Aim to:

• Increase carbohydrate intake 2–3 days before the marathon to top up glycogen stores.
  • Research suggests 8-10g of carbohydrates per kg of bodyweight in the final 48-72 hours before a race, but if unaccustomed to such amounts, this can lead to overeating and feelings of fatigue and bloating.
  • An easier, quicker and more realistic measure is to aim for 75-90% of your plateto contain carbs with small amounts of protein and vegetables
  • If you have a sensitive tummy or are relatively unfamiliar with a carb load, lowering fibre content can also be of benefit.
• • Try not to overeat, particularly in the last evening meal before the race and on the morning of the race.
  • If you are worried about how a carb load can impact your race, we would advise you to seek guidance from a professional nutritionist
• Stay hydrated, but avoid overhydration—listen to your thirst and include electrolytes if needed.
• Avoid new foods or supplements that could upset your stomach.

Think of this week as “preloading” your energy systems for optimal performance.

Book a Pre-Race Physio Check-In

A light physiotherapy session mid-week can help:

• Release tight muscles.
• Address any niggles before they become problems.
• Reassure you that your body is ready.

Avoid deep tissue massage too close to race day—it can leave muscles feeling sore or sluggish. Instead, opt for gentle techniques like soft tissue release or dry needling (if you’re familiar with it).

Plan Your Race Day Logistics

Reduce stress by preparing everything ahead of time:

• Lay out your race kit the night before.
• Know your transport route and arrival time.
• Practice your race-day breakfast, warm-up routine and in-race fuelling. Race gels can cause an upset tummy, so make sure you have practised with them in the build-up.

Mental preparation is just as important as physical readiness. Visualise your race, set realistic goals, and remind yourself why you’re doing this.