How to Prepare the Night Before a Marathon

You've put in months of hard work and training just to get to your marathon, but what you do the night before a race can have a significant impact on your performance the next day. We've put together a handful of helpful tips from long-distance runners on everything from what to eat to sleeping advice in order to help you to be as prepared as possible for race day.

What you eat the night before a long run will greatly affect your performance the next morning. This applies to any runner, but especially those with sensitive stomachs.

• DO eat what you normally would the evening before a long run.
• DO opt for carbohydrate-rich options.
• DO hydrate well and consume plenty of water (but don't go crazy).
• DON'T choose greasy, spicy, gassy, or high-fibre foods.
• DON'T drink alcohol or caffeine.
• DON'T stuff yourself silly and overeat.

Race morning is typically very early, particularly if you are factoring in shuttle times, getting in a proper breakfast and getting to the start line on time. To make things easier for yourself, it’s a good idea to prep everything you need the night before. Setting out your gear beforehand helps to avoid a half-asleep panic attack in the morning because you can’t locate your running shoes or bib. By preparing everything you can the evening before, you will avoid any unnecessary stress on race morning.

• DO practice your evening routine before your long runs and replicate what works well on race day.
• DO lay out everything you need for the morning, including your bib, clothes, shoes, breakfast, water, anti-chafe salve, etc.
• DO make a checklist that you can use to make your routine as easy and brainless as possible.

Though pre-race nerves may make it hard to get a restful night, sleep is extremely important for your energy level and overall performance on race day. Try to be as well rested as you can in order to feel physically and mentally prepared to complete your marathon. Getting to the start line exhausted will have a negative impact on your race.

• DO ensure you get plenty of rest in the days leading up to the race. Try to get extra sleep two nights before the event as you might not sleep very well the night before the marathon.
• DO try to go to bed as early as possible the night before.
• DO practice breathing exercises and other calming routines when you fall asleep each night during the weeks leading up to the race. This will provide you with strategies to relax the night before the event when you may feel anxious.
• DON'T stress if your sleep is subpar the night before the race; you are not completely doomed. As long as you have given yourself plenty of rest in the week leading up to the event, you will be fine.