• Start the training process three to five months before your race.
• Begin a “tapering period” during which you reduce the volume of your training mileage two to three weeks before the race to avoid injuries or burning out.
• Have a balanced diet that aims to hit every part of the food pyramid. But especially concentrate on protein and carbs.
• Hydrate your body with electrolytes and plenty of water.
• Try to get at least seven to eight hours of sleep every night.
• In the two to three weeks before the race, try to get more sleep so your body is completely rested for race day.
• Visualize yourself crossing the finish line and completing the race to calm any pre-marathon nerves.
• Try light yoga to stretch out those muscles and relax your mind.
• Keep moving around with a light jog or walk to avoid cramping up right after the race.
• Throw on a pair of recovery compression socks for optimal comfort after the race.
• Don’t fight your cravings! Take in some calories within 30 to 45 minutes after completing the race.
• Rehydrating your body with water and electrolytes is crucial to ensuring proper recovery.
• You might be hungrier than normal after the race, so feel free to indulge in satisfying meals.
• Try some light exercise to keep your body active but your muscles relaxed.
• Take a week off from running to allow your body to recover.
• Don’t rush back into long runs. Your body has to build itself back up to that point!