马拉松赛前一天的 9 条贴士：提前补碳水、吃熟悉的食物、别只盯赛前夜睡眠

You’ve broken in your favorite pair of running shoes and prepped your fanny pack. But when it comes to running a marathon, old wives’ tales abound. Should you carbo-load the night before by eating a giant bowl of plain pasta? Sit in an ice bath? We went straight to the experts to get advice so you can have your best run ever—and maybe even set a new PR.

Fuel up

Here’s one rumor that’s confirmed: Focusing on carbs is real. “Start increasing your carbohydrate intake two to three days before the big event,” says trainer and fellow marathon runner Molly Ertel. “This helps your body store more glycogen to keep energy levels steady for the event.”

You're really only racing yourself

“Be the turtle, not the rabbit,” Dogpound gym founder (and trainer to Taylor Swift!) Kirk Myers sagely shares. “Slow and steady finishes (wins) the race.”

Try to chill

“After dinner, wind down with a warm glass of golden milk,” dietician Kristy Baumann, RD, LD suggests. “Dairy milk, including lactose-free milk, provides hydration along with key minerals like calcium and potassium to support muscle function for race day. It also naturally contains tryptophan, which can promote restful sleep, while turmeric adds anti-inflammatory benefits, making this a relaxing and functional way to prepare your body for the big day.”

Think about your stride

If you’re debating between longer steps (which, theoretically, feels like a shorter race!) or shorter steps, science has an answer: Studies show that the shorter the stride, the better your race experience will be. Apparently it’s not just slow and steady that wins the race, it’s shorter too.

Set your intentions for the run

“Before a big run or race, take a moment to reflect on the experience you want to have,” marathon training coach Alysha Flynn says. “Write a few sentences about how you want to feel and what you hope to accomplish. Setting intentions reduces anxiety and increases focus, keeping your purpose and motivation at the forefront.”

Eat what you know (and love!)

“Race eve is not the time to experiment with new foods,” says Baumann. “Stick to what you know works for your body to avoid any surprises. Familiar meals support good digestion and quality rest, both crucial for a strong race day.”

Plan—and pack—your snacks

Eating the day before a marathon isn’t the only food you should be thinking about—you need to consider your mid-race fuel too. Research shows that marathon runners need somewhere between 30 and 90 grams of carbohydrates per hour to finish a race safely—and yes, these snacks can improve your race time! Snacks should be a combination of carbohydrates, fluids, and sodium—though in a pinch, Nerd Gummy Clusters can work.

Squad Up

“Surround yourself with positive energy, thoughts, and support,” Myers says. “The support of family and friends cheering you on, I believe, can help you push through the last few miles of the marathon.”

Speaking of sleep

All of our experts agree that a good night’s sleep before any run—marathon or not—makes a huge difference in how you feel. Ertel knows that the “night before may be nerve-racking,” so she suggests focusing on sleep in the days leading up to a race, not just the night before. “Turn off electronics to quiet your mind,” adds Flynn. “Creating a calm environment helps your body find a state of readiness, allowing you to wake up feeling refreshed and focused.”

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