The week leading up to your first marathon can be an exciting and nerve-wracking time. You’ve put in months of training, followed your plan, and now marathon race week is just around the corner. The last few weeks of tapering might have left you feeling sluggish, and you’ve probably experienced “maranoia”—that creeping feeling that you’re suddenly coming down with a cold or getting phantom injuries. Rest assured, this is completely normal.
The mix of excitement, anticipation, and nervousness can feel overwhelming, but remember why you started. Whether it’s for a personal challenge, a charity, or just the thrill of completing 26.2 miles, try to focus on that sense of accomplishment you’ll feel when you cross the finish line. With the right mindset and preparation, you’ll be ready to tackle your first marathon with confidence.
The hard work is done. Now, it’s time to focus on race week prep to make sure everything runs smoothly. Here are my essential tips to help you feel ready and relaxed as you head into race day.
Here are my marathon race week tips:
Collect your race number early:
If you haven’t already received your race number in the post, make sure you check when and where to collect it. Race organisers usually provide clear instructions about collection points and times, so plan accordingly.
It’s best to collect your number as early as possible to avoid last-minute stress. Some race expos also have merchandise stalls, guest speakers, and running brands showcasing their latest gear, so you might want to allow extra time to browse. Once you have your number, pin it to your race-day outfit, so it’s one less thing to think about.
Keep an eye on the weather
Check the weather forecast for race day and prepare accordingly. Running in different conditions requires different strategies. If it’s going to be hot, make sure you have suncream, a cap, and sunglasses. If it’s looking wet and windy, pack a lightweight waterproof jacket or arm warmers. Be prepared for the weather to change—having options for both warm and cold conditions means you won’t be caught off guard.
Plan and lay out your race-day outfit
Set out your race kit in advance, including everything from your shoes and socks to your running top, shorts or leggings, and any accessories like a watch, sunglasses, or hat. Make sure everything is comfortable and tested—race day is not the time to try anything new.
If you’re using energy gels, check you have enough and plan when you’ll take them. If the race offers gels or drinks on the course, find out what brand they use to ensure your stomach can handle them. If you’re checking a bag at the start line, pack some warm clothes and flip-flops for after the race—your feet will thank you!
Plan your pre-race meal and hydration
Your nutrition in the days leading up to the marathon is key. Stick to foods you know your body can handle and avoid anything too rich, greasy, or spicy. Aim for a carbohydrate-rich meal the night before, such as pasta, rice, or potatoes, to fuel your body for the big day.
Hydration is just as important. Start increasing your water intake a few days before the race and avoid excessive alcohol or caffeine, which can dehydrate you. Carry a water bottle with you throughout race week and sip consistently rather than guzzling a lot at once.
Prioritise sleep and rest
Getting enough sleep in the days leading up to the marathon is crucial. The night before the race, you may struggle to sleep due to nerves, so focus on getting quality rest earlier in the week. Aim for at least seven to eight hours of sleep per night and establish a bedtime routine to help you unwind.
Try relaxation techniques like deep breathing, gentle yoga, or listening to calming music. If you struggle to switch off, avoid screens before bed and opt for a book instead.
Take care of personal grooming
This might not be something you think about, but small details matter. Trim or file your toenails a few days before race day to avoid discomfort or blisters. If you shave, do it a couple of days in advance to prevent any irritation. It’s the little things that can make a difference during a long run!
Plan your race-day transport and logistics
How are you getting to the start line? Do you need to book parking or check public transport schedules? If you’re staying in a hotel, find out what time breakfast is served and whether they offer something suitable for runners. Having a solid plan in place ensures you arrive on time without stress.
Always have a backup plan! Transport delays or unexpected issues can happen (I once had to take a 1 am bus due to a last-minute train strike!). Aim to arrive at least 30–45 minutes before the race starts to give yourself plenty of time to use the toilets, drop off your bag, and soak up the atmosphere.
Charge your tech the might before
The last thing you want is for your GPS watch to die mid-race. Charge all your devices the night before, including your watch, phone, and headphones if you run with them. If you’re using a running playlist or podcast, download it in case of signal issues.
Avoid last-minute training
It can be tempting to squeeze in one last run, but resist the urge. Your body needs to be fresh and well-rested for race day. Stick to easy runs or short shake-out jogs if needed, but avoid anything intense. Your training is done—the best thing you can do now is rest.
Mentally prepare yourself for the race
Take some time to visualise the race. Picture yourself running strong, enjoying the crowd support, and crossing the finish line with a smile. Positive affirmations can help—remind yourself of all the training you’ve done and that you are ready for this moment.
If you feel nervous, remind yourself that it’s completely normal. Every runner experiences pre-race jitters, whether it’s their first marathon or their tenth. Channel that nervous energy into excitement and trust in your training.
Final thoughts
Race week is all about preparation and confidence. Take care of the practical things in advance, get plenty of rest, and focus on the incredible experience ahead. The hard work is behind you—now it’s time to enjoy the victory lap.
Above all, trust yourself. You’ve got this. Good luck, and have an amazing race!
