Marathon Tapering

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Nutrition

  1. Carbohydrate Loading:
    • Begin carbohydrate loading about 3-4 days before the race to maximize glycogen stores.
    • Aim for 3-5 grams of carbohydrate per pound of body weight per day.
  2. Hydration:
    • Stay hydrated throughout the taper, but be mindful not to overhydrate.
    • Monitor the color of your urine to ensure proper hydration (aim for a light yellow color).
  3. Protein and Fats:
    • Maintain a moderate intake of protein to aid in muscle recovery.
    • Include healthy fats in your diet, but avoid heavy or fatty foods close to race day.

Rest and Recovery

  1. Sleep:
    • Aim for 7-9 hours of sleep each night.
    • Try to keep a consistent sleep schedule.
  2. Stretching and Mobility Work:
    • Incorporate light stretching and mobility work to keep your muscles loose.
    • Avoid any deep or aggressive stretching that you are not accustomed to.
  3. Mental Preparation:
    • Practice relaxation techniques such as meditation or visualization.
    • Review the race course, your pacing strategy, and set clear goals for race day.

Miscellaneous

  1. Gear Check:
    • Ensure your race gear, including shoes and clothing, are ready and comfortable.
    • Pack your race bag early to reduce stress.
  2. Race Registration and Expo:
    • Complete race registration early to avoid last-minute stress.
    • Keep time spent on your feet at the expo to a minimum to save your legs for race day.

Carb Loading – The last 48 hours

Here’s a general guideline for carb loading during the last 48 hours before a marathon. Remember, everyone’s body is different, so what works for one person may not work for another. It’s important to test out your nutrition strategy during your training to ensure it works for you on race day.

It is important to note that carb loading does not mean overeating. It means shifting your diet to emphasize carbohydrates, which are your body’s preferred source of quick energy. Overeating can lead to feeling bloated and sluggish, which is not ideal for race day.

Remember to stay well-hydrated throughout the 48-hour period. Drink plenty of water and consider sports drinks or electrolyte beverages for additional hydration and fuel.

Two days before the marathon

DON’T TRY SOMETHING NEW TODAY!

Breakfast

  • 1 cup of oatmeal with a banana and a drizzle of honey
  • 1 cup of orange juice or another fruit juice

Snack

  • 1-2 energy bars (look for bars high in carbs)

Lunch

  • A sandwich with whole grain bread, lean protein (like turkey or chicken), and a slice of cheese
  • A side of fruit, like an apple or a cup of grapes

Snack

  • A smoothie made with a banana, a cup of Greek yogurt, a handful of spinach, and a cup of berries

Dinner

  • A large portion of pasta with marinara sauce and a side of steamed vegetables
  • A slice of bread

Snack

  • A cup of low-fat yogurt with a tablespoon of honey

The day before the marathon

DON’T TRY SOMETHING NEW TODAY!

Breakfast

  • A bagel with a light spread of cream cheese
  • A banana

Snack

  • 1-2 energy bars

Lunch

  • A large portion of rice with lean protein (like grilled chicken or fish) and a side of steamed vegetables

Snack

  • A smoothie made with a banana, a cup of Greek yogurt, a handful of spinach, and a cup of berries

Dinner (no later than 5pm)

  • A portion of pasta with marinara sauce and a side of bread. Don’t overdo the dinner, and avoid eating too late.
  • Avoid high-fiber foods and anything too heavy

Snack

  • A piece of fruit, like a banana or an apple

Race Day

DON’T TRY SOMETHING NEW ON RACE DAY!

Wake up early. Make sure to move around to get “your system” started. Ideally you would use the restroom before you head out to the race location. 

Breakfast (3-4 hours before the race)

  • A bagel or toast with a light spread of peanut butter
  • A banana

You should be hydrated enough when you are done with breakfast. I often see people drinking a lot of water the last few hours before the race. This is usually not needed and will only force you to take restroom breaks.

During the race

DON’T TRY SOMETHING NEW DURING THE RACE!

During the race, it’s important to take in carbohydrates to sustain your energy levels. Sports drinks, gels, and energy chews are common options for in-race fueling. You should experiment with these during your training to see what works best for your body.