The final stretch before a marathon is no longer about building fitness. It is about conserving energy, calming the mind, and letting the body peak at the right moment. Coaches call it tapering: reducing mileage so muscles can repair and glycogen reserves can build. Too much effort and the tank will be empty on race day; too little structure and the body risks stiffness. The art lies in balance.
Nutrition takes centre stage. In the last three or four days, experts recommend a gradual shift to carbohydrate-rich meals — pasta, rice, potatoes — to fill muscle stores without overloading the stomach. Avoid heavy fats and excess fibre, which can compromise digestion. Hydration is just as critical: small, regular sips of water balanced with electrolytes keep the system primed while avoiding the dangers of overhydration, which can dilute sodium levels and sap energy.
Sleep becomes an ally. What matters is not only the night before, but the consistency of a week of quality rest. Turning off screens, keeping regular hours, and practicing simple breathing routines can help ease the nervous tension that builds as the race draws near. Even short naps can reinforce recovery.
Throughout these preparation days, less is more. Training should focus on light runs, easy stretching, and mobility work. Visualization techniques — picturing the route, the bridges, the cheering crowds — help channel nerves into energy. By race morning, the goal is simple: arrive at the start line rested, fuelled, and ready.
