Training for a marathon is time consuming and requires a lot of dedication and discipline. In the week leading up to the marathon, it’s important to focus on rest and recovery so that your body is well-rested and ready to cross that finish line.
Here are a few things you can do in the week before the marathon:
Reduce the volume and intensity of your weekly runs and strength workouts:
In the week before the marathon, it’s important to gradually reduce the amount of running you do. This will allow your body to recover and get ready for the race. You should also reduce the intensity of your strength workouts, so that you are not pushing yourself too hard and your body gets time to repair itself with the help of protein intake and good quality sleep.
Get plenty of rest:
Make sure to get plenty of sleep in the week leading up to the marathon. Aim for at least 8-9 hours of sleep per night.
Stay hydrated:
Make sure to drink plenty of fluids in the week leading up to the marathon. This will help to prevent dehydration and ensure that your body is well-hydrated on race day. Along with water try to include electrolytes in your daily fluid intake.
Do some light stretching and foam rolling:
To pamper your muscles, do some light stretching and foam rolling in the week before the marathon. This will help to reduce muscle soreness and improve flexibility.
Eat a high-carbohydrate diet:
In the days leading up to the marathon, it’s important to eat a diet that is high in carbohydrates. This will help to fuel your body and give you the energy you need to run the race. Good sources of carbohydrates include whole grains, fruits, and vegetables. Make sure you do not ignore proteins and fats.
Practice your race-day routine:
In the week before the marathon, practice your race-day routine so that you know exactly what to do on the day of the race. This might include sleeping and waking up and the same time, eating your pre-race meal and your morning routines.
Stay relaxed:
It’s natural to feel anxious or stressed in the days leading up to the marathon but try and stay relaxed as much as you can.
By following these tips, you can ensure that you are well-prepared for the marathon and ready to nail your race day!
Good luck!
