Hey Team,
If you’re reading this, chances are you’re either thinking about running a marathon or you’ve already signed up and are deep into your training. Either way, congratulations on getting this far! I know firsthand how much effort and dedication it takes to reach this point, and you should be proud of yourself.
As race day approaches, you’re probably starting to think about the taper—the final few weeks where you reduce your training volume to allow your body to recover and peak for race day. It’s a critical time, but it can also be challenging to navigate without feeling over-trained or mentally burned out. Over the years, I’ve picked up a few tips that have helped me stay fresh and focused during the taper, and I’m excited to share them with you.
### Tip 1: Control What You Can Control
During one of my earlier marathons, I made the mistake of over-committing myself in the weeks leading up to the race. I attended every social gathering, worked late nights, and even squeezed in extra workouts because I was worried I hadn’t done enough. By race day, I was mentally and physically exhausted, and it showed in my performance.
Now, I’ve learned to be more disciplined about protecting my energy during the taper. I avoid large gatherings where I might be exposed to colds or other illnesses, and I prioritise sleep like it’s part of my training. A solid night’s rest is one of the most underrated tools in an athlete’s arsenal, especially in the final weeks before a big race. Don’t be afraid to say no to social events or ask for lighter work hours—you’ve earned this time to focus on yourself.
### Tip 2: Set a Realistic Race Strategy
In one race, I set an ambitious goal based on ideal conditions and my best-case scenario. But come race day, the course was hillier than expected, and a strong headwind slowed me down significantly. My frustration with not hitting my target time threw off my entire strategy, and I ended up struggling more than I needed to.
What I’ve learned is that it’s important to tailor your race strategy to the conditions you’re facing. If the course is hilly, hot, or windy, adjust your expectations accordingly. Focus on running a smart race rather than obsessing over a specific time. Remember, one performance doesn’t define you—you’re building a body of work over time. Be patient with yourself and trust your training.
### Tip 3: Fuelling for Success
I’ll never forget my first marathon where I didn’t pay enough attention to my nutrition in the days leading up to the race. I thought I was doing everything right, but my energy levels were all over the place, and by mile 20, I hit the wall hard.
Since then, I’ve fine-tuned my pre-race fuelling strategy. In the days leading up to the race, I stick to a balanced diet, but I’m mindful that my reduced training volume means I don’t need as many calories as I did during peak training. From Friday onwards, I shift to carb-heavy foods—think white bread, rice, and some simple sugars like lollies. I avoid high-fibre foods that can cause digestive issues on race day.
The night before the race, I keep dinner lighter than Friday, focusing on foods I know my body can easily digest. On race morning, I stick to a tried-and-true breakfast—usually something simple like sourdough toast with honey. I also believe in the power of caffeine, but I’ve learned to save it for later in the race when I need that extra boost.
### Tip 4: Don’t Skip the Warm-Up
In my first few races, I didn’t fully appreciate the importance of a proper warm-up. I thought I could just ease into the race, but I quickly learned that without a good warm-up, my body wasn’t ready to perform at its best.
Now, I always make sure to spend a few minutes walking or doing a light jog before the start. I also include a few faster strides to get my heart rate up and ready for the pace I plan to run. This helps my body adjust to the demands of the race without spiking my heart rate too early.
### Tip 5: Master the Art of Pacing
One of the biggest mistakes I see runners make—and I’ve been guilty of this myself—is going out too fast and trying to “bank” time in the first half of the race. In one marathon, I felt great in the first 10 miles and decided to push the pace, thinking I could hold on. By mile 20, I was completely spent and ended up losing far more time in the second half.
The best races I’ve run have been the ones where I’ve been patient and stuck to my pacing strategy. I start a little more conservatively, allowing my body to settle into a rhythm. Once I hit 32-35km, that’s when I start to pick up the pace or at least maintain it as others begin to fade. Trust me, it’s much more satisfying to finish strong than to limp across the finish line.
### Tip 6: Dial In Your Race Nutrition
Nutrition during the race can be a game-changer, especially for those of us who are out on the course for longer than 3 hours. I usually take up to 8 gels during a marathon, spacing them out roughly every 10km. This has worked well for me, but it’s important to find what works best for you.
In one race, I decided to try a new gel flavour that I hadn’t used in training—a big mistake. It didn’t sit well with my stomach, and I spent the next few kilometres regretting that decision. The lesson? Stick with what you know, and don’t experiment on race day.
If you’re running in hot conditions, take advantage of water stations to pour water over your head to help regulate your body temperature. Staying cool can make a big difference in your performance.
### Celebrate Your Achievement
Crossing the finish line is an incredible feeling, and it’s important to take a moment to celebrate your accomplishment. After one of my first marathons, I was so focused on analysing my performance that I forgot to enjoy the fact that I had just run 42.2km! Now, I make a point to soak in the moment, whether it’s with friends, family, or fellow runners. You’ve worked hard to get here, and you deserve to celebrate.
I hope these tips help you make the most of your taper and set you up for a great race day. Remember, the marathon is as much a mental challenge as it is a physical one. Trust your training, stay focused on what you can control, and most importantly, enjoy the journey.
See you out there,
Dion Finocchiaro
Founder of Evolve Run Club and Evolve Myotherapylub and Evolve Myotherapy
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