Manage your marathon countdown with this 15 step checklist to guide you and make sure you are marathon ready. With race day approaching, you will need both physical and mental preparation to perform your best. In fact, being organised with your gear, fuelling and logistics creates the mental space you need to focus on performance.
To help you prepare effectively, follow this guide with your complete marathon ready preparation checklist to build confidence to cross the finish line:
Physical Preparation Essentials
1. Select and test your marathon day kit
- Choose your outfit ahead of time.
- Test your kit during your final training runs.
- Check for chafing issues and make sure it feels comfortable.
- Secure your bib number properly.
- Lay everything out the night before, and take a photo as a record of your run.
- What will you wear to the start to keep warm? Get it ready too.
- If you are using the baggage facility, remember to pack your bag with everything you will need.
2. Nail your nutrition strategy
- Plan your pre-race meal for the night before.
- If you are staying away from home and will need to eat out, pre-select from the menu to avoid temptation.
- Pack your energy gels or preferred fuel.
- Test your race-day breakfast in advance.
- Hydrate consistently the week before.
- Memorise water station locations if you plan to use them.
3. Plan your transport
- Before you do anything else, research your route to the start line.
- Check parking options if driving.
- Verify public transport schedules for race day – note engineering works, closed stations and temporary bus stop moves.
- Allow extra time for traffic delays.
- Do you need to use the baggage facility? Research where it is and plan for queues.
- Lastly, arrange your post-race meeting point.
4. Prepare for any weather
- Check the forecast daily.
- Pack options for different conditions.
- Bring throwaway layers for cold starts, but also have sunscreen and a hat for hot weather.
- Pack a light waterproof layer if rain threatens.
5. Set up your recovery
- Pack recovery nutrition.
- Bring warm, comfortable clothes to change into.
- Schedule rest days after the event and
- Consider booking a post-race massage.
Mental Preparation Techniques
6. Practise daily visualisation
- Spend 10 minutes each day mentally running your race.
- Use this time to see yourself starting strong.
- Then, picture yourself working through tough sections.
- And, finally, imagine crossing the finish line.
7. Manage pre-race anxiety
- First of all, accept that nerves are normal.
- When I feel anxious, I find deep breathing stops me from feeling overwhelmed.
- Try breathing in for a count of 4, hold for a count of 4, breathe out for 4 and hold for 4. Repeat 4-5 times.
- Write down specific worries and their solutions.
- Alternatively, reframe nervousness – I am excited and ready.
8. Set tiered goals
- Create A, B, and C goals.
- Make your A goal your ideal scenario.
- Set B as a strong performance regardless of time.
- Make C simply finishing the race.
- Don’t be afraid to adjust as you go.
- Listen to your body and, if you need to, set mini-goals as you run.
- Tiered goals can also help with nerves as you don’t have one make-or-break goal.
- If you decide to focus on one goal – make it count and set something realistic and achievable.
9. Craft your power mantra
- Develop a short, meaningful phrase to repeat during tough moments.
- Make it personal and positive.
- Practise using it during your final training runs.
10. Develop strategies for tough miles
- Plan how you’ll handle difficult moments during your run.
- Break the distance into smaller segments.
- Use counting techniques to stay present.
- Connect with your deeper motivation – remember WHY.
Building Marathon Mindset Confidence
11. Connect preparation to confidence
- Recognise that thorough preparation directly builds race-day confidence.
- Check items off your list systematically.
12. Use mindset quiz insights
- Take my Marathon Mindset Quiz.
- Apply what you learned from your Marathon Mindset Quiz results.
- Specifically, identify your mental strengths and potential challenges.
13. Eliminate controllable variables
- Rather than worrying about everything, focus your energy on what you can control.
- Then, identify and let go of what you can’t.
- This creates mental bandwidth for marathon-day challenges.
14. Practise positive self-talk
- Replace doubts with affirmations.
- Remind yourself of successful training runs.
- Speak to yourself as you would to a friend, or someone you like and respect.
15. Find balance in the last few days
- It is important to complete your preparations without overthinking so you avoid introducing new things to worry about.
- It is crucial to trust your training and believe that there’s nothing more you can physically do.
- If you can, distract yourself with unrelated activities.
- And, finally, get proper sleep.
Your Marathon-Ready Takeaway
It is true that preparation creates confidence. But, it is confidence that fuels performance.
You’ve put in the miles and done the work. Now get marathon ready, set yourself up for success with these final preparations, and trust the process.
The marathon will test both your body and mind. But, with these 15 steps, you’re ready for both challenges.
Finally, take the time to enjoy your day and focus on the finish line.
Feeling anxious or want to start your post-marathon run plans? Book a free call today to find out how I can help you with your final preparation or look forward to where your running journey can take you.
