Months of preparation have gone into your marathon training and the big race is now right around the corner. What do you during race week? Whatever it takes to ensure that you reach the starting line calm, confident and ready for your best run.

Contrary to popular perception, a week before race day is time to taper down, not intensify, your running training plan. It’s time to give your body a rest, indulge in some foot care, increase your food intake and generally prepare yourself mentally for the big day.

Here is a list of things you should be doing as the day of the run draws near:

  • Cut down on training. To laymen, it would make sense if marathon runners intensify training as race day approaches, but that’s not what any marathon training guide would recommend. We recommend lowering the intensity of training in the run-up to the race. Cut down your training gradually a week before the marathon, coming to a complete stop two or three days before the event. This will allow the body to recover sufficiently from training, re-build muscles and get sufficient rest.
  • Increase food intake. Increase your carbohydrate intake by a few hundred calories in the run-up to race day. An extra 300-500 calories a day helps the body build up and store energy in preparation for the big day.
  • Get happy feet. Your feet have been bearing the brunt of all that tough training and it’s time to make it up to them. Apply petroleum jelly and slip them into socks to prevent foot rashes. Don’t wear new running shoes on the day of the marathon because your feet have adapted to the old pair. New shoes may lead to rashes and even cause you to abandon the race. In fact, as part of marathon training for beginners, we advise you not do anything drastically different on the day of the race which you aren’t used to while training.

 Also, read these last five-minute marathon tips before you lace up. Now, it’s time to go!

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Written by Saravanan Hariram

Saravanan Hariram

“If you make a career out of your passion, you won’t have to work another day.” That’s a belief Saravanan “Sharu” Hariram has held, and since bodybuilding have always been deep interests, it is no surprise he chose to make fitness his profession.
A champion bodybuilder, Sharu realized early on that he loves teaching and helping others achieve their health and fitness goals. That’s what makes him an ideal partner for HealthifyMe. Apart from American College on Exercise (ACE) certification, he has also been endorsed as a nutrition and fitness trainer by Fitness One India and DSW Fitness (USA).
Sharu’s goal is to stay fit at any age, and he believes that everyone else should aim for the same. Make small changes to your diet, and exercise, and give it 21 days to become a habit, he says. To lead a healthy life, he believes your mind must have control over your body and not the other way around. So think healthy, and stay fit.

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