Cross The Finish Line Feeling Your Best: Essential Tips to Conquer Marathon Day with Confidence
At Culinary Care, we’re on a mission to make nourishment part of everyone’s cancer care. Supporting our community is a key part of what we do, and that includes cheering on our amazing runners—whether they’re tackling their very first mile, a 5K, or a full marathon!
And we’re thrilled because a group of our #TeamCulinaryCare runners—Alex, Maria, Chris, Meghan, and Amalia—are gearing up for their next big race: the Bank of America Chicago Marathon on October 13th! Not only are they smashing personal running goals, but they’re also raising critical funds for families battling cancer, and we’re here to offer support every step of the way!
Whether you’re preparing for the Chicago Marathon, a local race, or just looking to improve your long-distance running, we’re sharing tips that will set you up for success on the big day!
Tim's Tips for Conquering Marathon Day
These game-changing marathon prep tips come from our community contributor, Tim Elias. Tim has completed numerous marathons and knows exactly what it takes to cross that finish line feeling your best! So, lace up and let’s hit the ground running!
1. Finalize and Organize Your Travel Plans
First things first—let’s talk logistics! Whether you’re staying in the city the night before or driving in the morning of, start planning now. For example, the Chicago Marathon attracts over 40,000 runners, and that’s a lot of people navigating the city at the same time! Don’t leave anything to chance—book your accommodations and figure out how you’re getting to the starting line so you can focus on running, not rushing.
Pro Tip: Make a checklist of everything you need to pack for race day. This includes your marathon training gear, any food or hydration essentials, and anything else that will help you feel comfortable.
2. Focus on Quality Sleep
With all the excitement, it’s easy to let sleep take a back seat, but quality rest is critical during the final days leading up to a marathon. Since your workouts are starting to taper off, this is the perfect time to let your body rejuvenate. Remember, rest days are just as important as running days.
Goal: Aim for at least 7-8 hours of sleep each night in the week leading up to the race. Your body will thank you when you cross that finish line!
3. Set Aside Time to Preview the Course
Take a few minutes to preview the marathon course. Whether it’s the Chicago Marathon or another local race, understanding the route will help you feel more prepared. Plot out spots along the course where friends and family can cheer you on—it’s a huge boost to see familiar faces when you need motivation the most!
Bonus Tip: Check for water stations and potential landmarks so you can mentally break the marathon into smaller, manageable sections.
4. Create a Race Plan that Works for You
Remember, this is your race. Whether you’re gunning for a personal best or just looking to cross that finish line, make a plan that aligns with your goals. It could be anything—pace targets, when to fuel up, or where to take a mental break. Whatever the day holds, run with purpose and have a plan to cover the distance.
Stay Flexible: Things don’t always go as planned, but having a framework will keep you focused. Adjust as needed, and remember to listen to your body!
5. Prepare and Double-Check Your Contingency Plan
Race day weather can be unpredictable—sunny one moment and stormy the next. Make sure to plan for all possibilities! You might need sunscreen and a fresh hat halfway through, or maybe an extra layer and dry clothes in case of rain. Check the forecast in the days leading up to the marathon, but be ready for anything.
Contingency Kit Checklist:
✔️ Sunscreen
✔️ Hat
✔️ Dry clothes
✔️ Extra pair of socks
✔️ Poncho
6. Plan Your Last 24 Hours of Pre-Race Food and Post-Race Fuel
Nutrition is a huge part of any marathon training plan! Plan your meals for the day before and after the race. Carbo-loading the day before can help store glycogen, which gives you the energy you need to keep moving, while a protein-rich post-race meal helps repair muscles.
Day Before: Think carbs—pasta, rice, sweet potatoes. Avoid anything too high in fiber or difficult to digest.
Post-Race: Your body will be craving protein, carbs, and hydration. Think of a balanced meal like grilled chicken, quinoa, and a ton of veggies!
7. Set Daily Hydration Targets
Hydration is key to feeling your best at the start line. Make sure you’re hitting your daily water goals consistently—don’t change your hydration strategy from what you practiced during your marathon training plan.
Hydration Goal: Drink small amounts throughout the day. Avoid chugging too much at once to prevent stomach issues. And don’t forget those electrolytes!
8. Keep Rolling and Stretching
During the taper, you’re cutting back on the mileage, but that doesn’t mean you should slack on your stretching and foam rolling! Your body is absorbing all the hard work from your training, and tightness is normal. Regular stretching and rolling will help prevent stiffness and make sure your muscles are ready for race day.
Focus Areas: Calves, hamstrings, quads, and glutes. These are the muscles that take the brunt of the impact while running, especially during a marathon.
9. Don’t Let the "Taper Crazies" Get to You
It’s normal to feel a bit restless or anxious as you cut back on mileage during the taper. Keep it in perspective—this is time for your body and mind to rejuvenate before the big day. Find productive and positive ways to channel your energy. Catch up on things you missed during peak training weeks, enjoy a hobby, or simply relax!
Pro Tip: Trust the process. You’ve done the work, and tapering is what will give you the energy you need to perform your best on marathon day.
10. Determine Your 'One Thing' for Race Day
Inevitably, there will be tough moments during the marathon—it’s part of the journey! Determine your “One Thing” that will motivate you through those challenging parts. Maybe it's a loved one, a personal goal, or a cause close to your heart. Remind yourself why you’re running, and lean on that inspiration when you need it most.
Motivation Tip: Write your "One Thing" on a piece of tape and stick it to your wrist. When things get tough, give it a look and remind yourself why you’re out there!
11. Enjoy It! Have Fun!
At the end of the day, running is supposed to be fun! You’ve worked hard, you’ve put in the miles, and now it’s time to enjoy the experience. Smile at the spectators, soak in the energy, and give yourself permission to celebrate every step of the way. Crossing that finish line is a huge achievement—whether it’s your first marathon or your tenth!
Ready to Cross That Finish Line?
Whether you’re running the Chicago Marathon, a marathon near you, or just getting started with long-distance running, these tips will help you feel prepared, confident, and ready to crush your goals. Remember, it’s not just about the miles—it’s about how you prepare, plan, and find joy in every part of the journey.
From all of us at Culinary Care, we’re cheering you on! You’ve got this—run with purpose, have fun, and cross that finish line feeling your best!
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