You’ve broken in your favorite pair of running shoes and prepped your fanny pack. But when it comes to running a marathon, old wives’ tales abound. Should you carbo-load the night before by eating a giant bowl of plain pasta? Sit in an ice bath? We went straight to the experts to get advice so you can have your best run ever—and maybe even set a new PR.
Fuel up
Here’s one rumor that’s confirmed: Focusing on carbs is real. “Start increasing your carbohydrate intake two to three days before the big event,” says trainer and fellow marathon runner Molly Ertel. “This helps your body store more glycogen to keep energy levels steady for the event.”
You’re really only racing yourself
“Be the turtle, not the rabbit,” Dogpound gym founder (and trainer to Taylor Swift!) Kirk Myers sagely shares. “Slow and steady finishes (wins) the race.”
Try to chill
“After dinner, wind down with a warm glass of golden milk,” dietician Kristy Baumann, RD, LD suggests. “Dairy milk, including lactose-free milk, provides hydration along with key minerals like calcium and potassium to support muscle function for race day. It also naturally contains tryptophan, which can promote restful sleep, while turmeric adds anti-inflammatory benefits, making this a relaxing and functional way to prepare your body for the big day.”
Think about your stride
If you’re debating between longer steps (which, theoretically, feels like a shorter race!) or shorter steps, science has an answer: Studies show that the shorter the stride, the better your race experience will be. Apparently it’s not just slow and steady that wins the race, it’s shorter too.
Set your intentions for the run
“Before a big run or race, take a moment to reflect on the experience you want to have,” marathon training coach Alysha Flynn says. “Write a few sentences about how you want to feel and what you hope to accomplish. Setting intentions reduces anxiety and increases focus, keeping your purpose and motivation at the forefront.”
