Only a few days separate us from the 37th Athens Marathon. Below you will find some simple tips on what to pay attention to during the last days before the race:

⏩ Pay attention to your diet

Focus on complex (high-quality) carbohydrates such as pasta (rice, macaroni), boiled potatoes. Avoid junk snacks and products high in fat.

⏩ Stay hydrated

Make sure to hydrate properly during these days and increase your intake of electrolytes.

⏩ Rest and get enough sleep

Since the night before the race sleep is usually difficult, it is very important to sleep well the two nights before.

⏩ Avoid intense training to prevent injuries

Your training so far will play the decisive role in your race performance. The day before the race you can do 20 to 30 minutes of easy running with some strides and light stretches.

⏩ Get a relaxing massage at least 3 days before the race.

⏩ Prepare what you will bring with you to the race in terms of fluids and food

Estimate that during the race you will need about 60 grams of carbohydrates per hour, which you can get by combining energy gels, bars, and electrolyte drinks. Don’t take anything you haven’t tested in training!! Also, make sure to hydrate adequately, usually 600-1000 ml of water or electrolytes depending on the temperature. Be careful: apart from insufficient water intake, there is also the risk of overhydration which can cause hyponatremia (low sodium levels in the blood) and cramps.

⏩ Pay attention to the breakfast you have before the race

Breakfast should be at least 3 hours before the race and be what you usually ate before your training sessions to avoid possible stomach issues. It is good to include foods with low to moderate glycemic index, e.g. toast, bananas, rusks, cereals.

⏩ Don’t forget shortly before the race to apply Vaseline or special ointments on areas prone to friction, as well as band-aids on nipples that may get irritated during the race.

⏩ Positive thinking, optimism, and determination are must-have supplies. Think about the joy you will feel when you reach the finish line.

I wish you good luck and hope you enjoy the race safely!