Thomas Datwyler Shares Important Race Week Tips for Marathon Runners

Training for and running a marathon represents one of the most impressive physical feats a person can achieve. Despite the mental fortitude and physical dedication required, most individuals can prepare themselves for the race with between 16 and 20 weeks of training, depending on their experience and physical condition at the start of training. Thomas Datwyler has completed numerous distance races during his running career, including major marathons in Boston, New York, London, Tokyo, and Berlin. Over the years, Thomas Datwyler has come to recognize several of the race day mistakes runners can make that can potentially undo months of careful planning.

A few marathon mistakes that directly impact race day can occur a few days out from the race. One of the most common is overexerting one's self. Throughout training, marathon runners typically alternate their routines between short runs and longer runs, ultimately scaling up to about 20 miles (though some training plans do not call for runs exceeding 16 miles). Regardless of the length of the longest run during training, runners need to give themselves enough time to properly recover and recoup the benefits of their training, meaning the last long run of training should take place about three weeks before race day. It bears repeating that all training regimens are different, as is each runner's body. However, generally speaking, running 15 or 20 miles just a few days before a 26.2-mile marathon can severely handicap a person's performance.

As race day approaches, runners should heavily scale back on their exercises, tapering their workouts to light runs of no more than 30 to 60 minutes. Runners should dedicate the final 24 to 48 hours of training entirely to rest and recovery, with a focus on nutrition and getting quality sleep.

Rest can prove challenging during this period due to "maranoia," a unique concept that causes runners to doubt their training, physical preparations, and ability to complete the race. Maranoia manifests in different ways, but restlessness and anxiety are common. Rather than trying to physically run through these anxieties, runners need to maintain a positive attitude and find solace in their months of preparation.

Of course, runners should not remain completely sedentary during race week. A few light workouts, including a very short run to limber up just before the race, can help keep the mind and body sharp. That being said, runners should refrain from adding any new physical activities during this week.

The night before a marathon is important for several reasons. Runners need to eat and drink the carbohydrates necessary to fuel them throughout the race. Developing a nutrition plan is critical during the training period, as runners may find that certain foods do not agree with them, regardless of nutritional value. With this in mind, runners need to pack food and liquids for the race, as opposed to relying on whatever the race organizers might provide.

Before going to sleep, runners should ensure that everything they need for the race is in place so that they do not have to worry about anything the following day. This includes clothing, shoes, and everything else runners want in their kit bag.

Last but not least, many first-time and experienced distance runners feel a combination of nerves and adrenaline in the hours and minutes leading up to a race. This is completely normal, but runners should avoid giving into this excitement and starting the race at an unsustainable pace. Completing the first few miles of a marathon in record time means nothing if runners are completely burned out with just a fraction of the race completed. Instead, they should rely on their training and stick to their determined marathon pace as closely as possible.