You’ve trained for the Houston marathon for months, and now it’s almost here. No matter how prepared you are, what you do tomorrow will likely make the difference between a great time and a disappointing race. Follow my advice and you’ll be prepared to perform optimally.
1. Carb load
Today and tomorrow, get 65-70% of your calories from carbs, but don’t stuff yourself full of pasta and bread. Eat a normal amount of food, but shift the balance towards carbohydrates.
2. Don’t try something new
Eat what you know. You don’t want to find out a new food disagreed with you at the starting line or in the middle of mile 15.
3. Drink up
Drink plenty of water all day so you don’t go into the race dehydrated. Skip the alcohol as it could interfere with your sleep and too much could leave you dealing with a hangover the morning of the race. You can hit the bar for a post-race celebration instead.
4. Take it easy
Today and tomorrow are not the days to clean out your garage or run 20 miles. You’re ready; you can do this. Put your feet up and let your body reserve strength for the challenge ahead of you.
5. If you’re antsy, you can sneak in a short run
If you simply can’t handle sitting around all day tomorrow, a super-slow 20 minute jog could help keep you loose and help you stay mentally focused for the marathon. Just don’t do anything strenuous—you don’t want your muscles to be sore or to sustain an injury before the big day.
6. Trim your toenails
Trim all your toenails so that they are short and straight. Long toenails could bump up against your shoes, get bruised and bloody and put you at risk of getting an ingrown toenail.
7. Cheer yourself on
Remember, you can do this! You’re ready for it. As your Houston podiatrist, I congratulate you on completing your training, wish you the best of luck on Sunday and offer myself to you as a resource for all your marathon training questions.