The big day is approaching – your favorite running shoes are prepped, your fanny pack is packed, and the excitement is building. But amidst the anticipation, a whirlwind of marathon myths and advice can leave you feeling overwhelmed. Should you be carbo-loading with a mountain of pasta the night before? Is an ice bath a must-have recovery tool? Let’s cut through the noise and get expert-backed advice to ensure you have your best marathon yet, maybe even setting a new personal record.
Myth Busting: Carbo-Loading is Key
One myth that’s actually grounded in truth is the importance of carbohydrates. “Start increasing your carbohydrate intake two to three days before the marathon,” advises trainer and fellow marathon runner Molly Ertel. “This helps your body store more glycogen, providing steady energy levels throughout the race.” So yes, that pasta dinner might be a good idea!
The Tortoise Wins the Race
Forget about the hare; the tortoise is your true marathon inspiration. “Slow and steady wins the race,” says Kirk Myers, founder of Dogpound gym (and personal trainer to Taylor Swift!). Pace yourself, conserve your energy, and focus on finishing strong.
Fueling Your Body for Success
Hydration is crucial, and dietician Kristy Baumann, RD, LD, recommends a warm glass of golden milk after dinner the night before. “Dairy milk, even lactose-free, provides hydration and key minerals like calcium and potassium to support muscle function. It also naturally contains tryptophan, which promotes restful sleep, while turmeric adds anti-inflammatory benefits.” This relaxing beverage can help you unwind and prepare your body for the race ahead.
Mind Over Matter: The Power of Intentions
While physical training is vital, mental preparation shouldn’t be overlooked. Marathon training coach Alysha Flynn suggests taking a moment to reflect on your race experience: “Before a big run or race, write down how you want to feel and what you hope to accomplish. Setting intentions can reduce anxiety, increase focus, and keep your purpose and motivation front and center.”
Race Day Nutrition: Stick to What You Know
Race eve is not the time to experiment with new foods. “Stick to familiar meals that support good digestion and quality rest, both crucial for a strong race day,” cautions Baumann. Avoid any surprises that could upset your stomach or disrupt your sleep.
The Power of Positive Energy
Surround yourself with positivity! “The support of family and friends cheering you on can help you push through the last few miles,” shares Myers. Lean on your support network for encouragement and motivation, especially when you’re hitting the wall.
Sleep Your Way to a Marathon PB
All experts agree: a good night’s sleep before any run, marathon or not, is essential for peak performance. Ertel acknowledges that “the night before a marathon can be nerve-wracking,” so focus on sleep in the days leading up to the race, not just the night before. “Turn off electronics to quiet your mind and create a calm environment,” Flynn suggests. This will help you achieve a state of readiness, allowing you to wake up feeling refreshed and focused.
By following these expert tips, you can conquer those marathon myths, fuel your body, calm your mind, and prepare for your best race yet! Remember, it’s not just about finishing, it’s about enjoying the journey and pushing your limits. Good luck and happy running!
