Marathon Training: What to Do the Day Before Running a Marathon

Avoid Any Unusual Foods

Stick with foods that have worked well for you before your long training runs. If you've had trouble with runner's trots during your training runs, follow these recommendations for the best and worst pre-run foods. Don't stuff yourself at dinner the night before. Carbo-loading does not mean that you should eat three plates of pasta for dinner. Eat amounts of food that you would normally eat -– just make sure you get at least 65% of your calories from carbs.

Stay Hydrated

Drink plenty of fluids throughout the day. If you're hydrating properly, your urine should be light yellow. Avoid alcoholic beverages because they have a dehydrating effect, and they'll interfere with your sleep.

Don't Overdo It

Stay off your feet, rest and relax. When you go to the marathon expo to pick up your race packet, don't spend hours walking around, attending clinics, and eating free food samples. Spending too much time on your feet will tire you out, and hanging around big crowds at the expo may get you nervous about your race. It's never a good idea to try new foods in the days before a marathon -- and that includes giveaways.

Go For a Short Run, If You Need It

If you're the type of person who gets race anxiety, or you feel like you need to stay loose, it might be beneficial for you to do a very slow, 20-minute jog the day before. But if you think you perform better after rest, then just relax during those 24 hours leading up to the race. Whatever you do, make sure that you don't do a significant workout that's going to leave you feeling tired or sore the next day.

More: Should I Run the Day Before My Race?

Stay Relaxed

Use visualization techniques while you're relaxing during the day. Envision yourself on the course. Think positively about all the work you've put into your training.

More: How to Avoid Pre-Race Anxiety

Get Your Clothing and Gear Ready

Lay out all your clothing and gear for the race the night before. Essential items include:

• Race timing chip
• Race number and safety pins
• Running outfit, hat, shoes and socks
• Wristwatch
• Your race fuels, such as energy gels (whatever you've been training with)
• A product to prevent chafing, such as petroleum jelly or Body Glide

More: Marathon Packing List

Plan Breakfast

Make sure you have everything you need for breakfast. You should be eating breakfast foods that you tried out before your long training runs.

More: What to Eat Before Your Long Runs

Don't Stress About Lack of Sleep

Don't worry if you can't sleep the night before the marathon; most people do not sleep well the night before. One sleepless night is very unlikely to hurt your performance. Two nights before your race is the most important night of rest. The excitement and adrenaline rush from race day will give you enough energy for your race.

Plan to Get Up Early

Set your alarm clock and double check it. Give yourself plenty of time to get ready, eat breakfast, and get to the race start early. If you're staying in a hotel, request a wake-up call, just to be safe.