1 Week Before

• Taper your training: Reduce the intensity and distance of your runs to conserve energy.
• Nutrition: Focus on balanced meals with carbs, lean protein, and healthy fats.
• Hydration: Increase water intake throughout the week.

2-3 Days Before

• Carb-loading: Begin increasing complex carbohydrates (rice, pasta, potatoes) to fuel your glycogen stores.
• Avoid new foods: Stick to familiar meals to avoid digestive issues.
• Hydrate: Drink water consistently but avoid overhydration.

Night Before the Race

• Sleep: Aim for a solid 7-9 hours of sleep.
• Meal: Eat a carb-focused dinner (e.g., pasta with lean meat and veggies).
• Gear Check: Lay out your race-day clothes, shoes, bib, and any gear (watch, gels, etc.).
• Set alarms: Ensure you wake up on time.

Race Day (Morning)

• Wake up early: Give yourself 2-3 hours before race start to avoid rushing.
• Light breakfast: Eat a small meal (e.g., toast with peanut butter, banana) 1-2 hours before the race.
• Hydrate: Drink water or an electrolyte drink, but don’t overdo it.
• Warm-up: Perform light jogging and dynamic stretches.
• Mental Prep: Visualize your race, pace yourself, and stay positive.