September 28, 2023

The marathon is just a day away. You’ve overcome injuries, long runs, and intense training in all kinds of weather. Now, you’re only one day away from celebrating at the finish line.  But maybe you’re a little nervous and asking yourself, “What should I do to prepare the night before?”  

Don’t worry, we’ve got you covered. Here are the best things to know before running a marathon.

1. Make sure to eat the right things

What you eat the day before will be critical in fueling your body and giving your muscles energy to finish the race strong. It is necessary to add some protein to your meals to prevent muscle fatigue and weakness. Don’t skimp on carbs the day before the marathon, but don’t overdo it either. Eating too much protein or fiber will be hard to digest. Stay away from foods that will upset your stomach. 

According to the marathon handbook, “What to Eat Before A Marathon,” the best meal contains simple carbs and a little protein. Avoid eating foods that are high in fiber.  

2. Properly hydrate 

It’s important to drink the proper amount of water before a marathon. Not doing so can result in dehydration and serious health risks. Check the urine chart to see if you are well hydrated. But don’t overhydrate before a race and binge on water. It can have negative effects on your health, and you’ll have to make a lot of pit stops on race day.  

For more advice on how to hydrate properly before a marathon, read Red Bull’s: 8 Tips to Perfect Your Marathon Hydration Strategy.

3. Have your clothes and gear ready 

There’s nothing worse than searching for your gear before a race. To avoid rushing to the start line, lay out your clothes, shoes, sweatbands, water bottles, sunglasses, sunscreen, charged electronics, and have your pre-race snacks in the refrigerator. It’s best to check the weather and have appropriate rain gear if needed.   

“The weather is the one thing that is completely out of your control,” said Manager of Mercy Home Endurance Program Manager Mary Connolly. “Focus on the controllables – training, rest, fuel, hydration, shoes, apparel, and then you’ll be more likely to have a good race no matter the weather. And never forget the ultimate [goal is] to just have fun.” 

4. Become Inspired 

Are you looking for a boost of inspiration before your race? You can read a good book, listen to your favorite songs or podcasts, or watch a movie with a positive message. Most importantly, visualize yourself having a great race. You can do this by meditating on the image, which will have the added benefit of relaxing your mind and combatting pre-race jitters.  

Here are Runners World’s top movies to watch before running a marathon.  

5. Get a good night’s sleep 

Shut off all distractions that may prevent you from falling asleep. Limit your time on social media, your phone, television, computer, and other electronics. Try not to stay up too late. Ideally, you should get at least seven hours of sleep, but make sure you are getting the appropriate amount of sleep to recover your muscles.  

According to the article “How Better Sleep Can Improve Your Running Performance,” not getting enough sleep can cause a runner to burn out faster than other runners during the race.  

Have a good bedtime routine that will help you easily fall asleep and practice this routine in the weeks leading up to the marathon.  

Taking advantage of these tips can help ensure that your mind, body, and spirit are working in full harmony and ready to fuel you to marathon success on race day. 

We are so proud of our Heroes who run to support our kids. To join the Mercy Home Heroes and make an impact in the lives of young people in Chicago, visit: https:// marathon.mercyhome.org/.