At minimum, a 20- to 30-minute walk (even just around the expo) is a good idea. It can help burn off some nerves and loosen up the legs, which is especially important if you’ve traveled a long distance.
Some runners feel they race better after a short, gentle shakeout run. “Your body may still feel the effects the next morning, even if your brain doesn’t.” Even one drink can tax the GI system and disrupt REM sleep (the most restorative type of sleep), she adds. “But it doesn’t work the same way food carbs do to fuel the glycogen stores for long-lasting energy,” says Shallal. To boost levels beforehand, sprinkle salt on prerace meals, says Hogan, and opt for salty snacks and sides like pickles or sauerkraut. When it’s warm and you’re out for more than an hour, you’ll lose a lot of sodium. You’re going to sweat a lot during your run. “Eating smaller meals every couple of hours can help you get enough carbs without stuffing yourself.” (In his book Meb for Mortals, Meb Keflezighi said he keeps two or three sandwiches on his nightstand to eat throughout the night.) “You might not be as hungry as usual during the taper,” says 11-time marathoner Kelly Hogan, M.S., R.D., of Mount Sinai Hospital in New York City. Eat a higher-than-normal proportion of bread, pasta, rice, or other carbs (and less protein, fat, and vegetables) at every meal-not just dinner.
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