Fall marathon season is in full swing, and we’ve teamed up with Running Warehouse for a special edition featuring hand-picked stories to help you make the most of race day. We start with the most important question: why race in the first place? Then, we cover the final stretch of preparation – tapering strategies, better sleep, and cross-training tips to help you avoid injury before competition. Finally, we tackle pre-race nutrition and mental strategies to help you reach the starting line energized and confident. Whether you’re chasing a PR or just hoping to finish strong, this issue has plenty of advice to help you show up ready (plus a few Running Warehouse gear picks to round out your race-day kit).
Crossing a finish line is a bit like getting a report card for your training season. Sometimes the results are fridge-worthy, and other times they signal a need to revise your habits. If you find yourself logging endless miles in a gray zone without seeing improvement, adding an event to your calendar could provide the structure you need. In “Why I Need to Race,” ultrarunner Sabrina Little explains that targeting a race helps cut out junk mileage and gives training a coherent direction. Racing also delivers precise feedback on your fitness limits while connecting you to the broader running community. To get familiar with that competitive environment before a major goal, consider building shorter efforts into your schedule. According to “Tune-Up Races in Marathon Training,” scheduling a 5K, 10K, or half marathon four to six weeks before your target race allows you to test gear, practice pacing, and stress your anaerobic system. If an organized event is unavailable, running a time trial or incorporating race-pace segments into a long run can simulate a similar stress level. Racing can also sharpen something harder to quantify: “Finding Your Why: The Power Of Purpose-Driven Running” notes that identifying your inner drive – whether you seek a meditative escape, crave a sense of accomplishment, or want to build resilience – can empower you to handle difficult workouts and improve your overall well-being. Setting a race goal could be just the thing you need to dial in your purpose and motivation.
#GettingInTune
Race-day performance starts from the ground up, so make sure you’ve got the right shoes for the job. In last month’s poll, SMM readers named Brooks, ASICS, and HOKA their three favorite running shoe brands. We like your taste – each brand’s flagship supershoes rank among our favorite racing options, too. Running Warehouse carries all three models, so check out our picks if you’re gearing up for a fall marathon PR.
Telling a runner to ease up before their goal race is like telling a kid to relax on Christmas Eve – technically sound advice, but good luck with that. Still, a well-timed taper may be one of the most important things you can do for race-day performance. According to “How long do you really need to taper?” from Canadian Running Magazine, research shows that progressively reducing training volume by 40 to 60 percent while maintaining intensity can improve performance. That’s because fitness doesn’t fade quickly, but fatigue tends to hang around, so a proper taper can alleviate tiredness without slowing your speed. How long should you taper? It depends on your distance. For 5K and 10K races, they recommend 5 to 7 days of reduced volume. Half marathoners may benefit from 7 to 10 days, and marathoners can plan for 2 to 3 weeks. Throughout it all, you keep the intensity in the mix, just in smaller amounts: think short intervals, strides, or brief race-pace efforts to stay sharp without piling on fatigue. Coach Greg McMillan favors a more conservative approach to tapering, outlined in his piece “Don’t Taper. Peak!” He warns that athletes usually taper too much, which is why he suggests maintaining your weekly running frequency, reducing daily volume by only 10 to 20 minutes two weeks out and 20 to 30 minutes during race week. He also suggests maintaining familiar workout intensity in smaller doses. Beyond the physical side, Greg recommends reflecting on your toughest and best sessions to build confidence, and reminds runners to smile and have fun in those final days.
#PeakingOrder
Hydration, accurate pacing, and comfort are three race-day essentials, and we’ve got a gear pick for each. The best-selling Salomon S/Lab Belt keeps your phone, water flasks, gels, and other essentials within reach, with a secure fit that minimizes bouncing. Next, the COROS PACE 4 packs GPS and heart-rate tracking, wellness metrics, and 40+ hours of battery life into a watch priced well below many competitors. Finally, CEP compression gear provides comfort during your race and recovery afterward. We’re big believers in compression gear, and CEP makes some of our favorite sleeves on the market.
Race week has a way of turning a routine bedtime into a staring contest with the ceiling. If you’ve ever worried that a lousy night’s sleep will wreck your race, “Can’t Sleep Before a Race? Try These 3 Expert Sleep Strategies” offers some reassurance. Sleep specialist Dr. Chris Winter says your rest over the preceding weeks matters far more than one restless night. To keep pre-race nerves from taking over, he suggests visualizing the first mile of your race, trying a few minutes of slow breathing, or reading until you feel sleepy. If you’re traveling, maintain familiar bedtime routines and adjust your sleep schedule ahead of time when crossing time zones. You can also prepare by getting a little extra shut-eye before race day. “Sleep Better, Run Faster: Marathon Race Week Sleep Strategy” from Lagoon recommends a technique called “sleep banking,” where you make an effort to add about 30 minutes of sleep per night in the week leading up to your event. Beyond race-week strategies, a few improvements to your sleep environment could help you rest more consistently throughout training. In fact, Lagoon also compared the value of common sleep products you may use. Check out: “The Most Underrated Sleep Investment You Can Make.” Simply put, they found that quality mattresses, pillows, and blackout curtains were some of the best investments to catch more Z’s.
#PillowTalk
We’ve shared a few of our favorite race-day picks, but there’s plenty more worth exploring at Running Warehouse. Check out their Specials & Sales page for discounted running shoes, apparel, and gear.
You’ve banked the long runs, dialed in your pace, and circled race day on your calendar. Now it’s time to protect that hard-earned fitness. After months of preparation, an injury in the final stretch is the last thing you need. Luckily, there are ways to adjust your training if aches and pains start threatening your fall racing plans: “Injuries derailing your marathon training? Here’s how to recover smarter.” If pain does crop up, you may still be able to maintain fitness by reducing your running load and replacing some miles with lower-impact exercise. Cycling or swimming can keep your aerobic system working without the same impact forces making things worse. Our friend Coach Greg McMillan offers guidance in “The Best Cross Training Strategies for Runners.” Early in injury recovery, choose an activity that feels pain-free and gives the injured area a break. As you improve, shift toward movements that resemble running more closely, such as aqua jogging or the elliptical, before gradually returning to normal mileage. Cross-training can also help injury-prone runners add aerobic work without adding as much impact. Greg also suggests tracking cross-training by time rather than trying to convert it precisely into running miles. An easy hour can count as an easy hour. Just factor that work into your overall training load as race day gets closer. And if you’re worried about aggravating an overuse injury before your race, cross-training in the final week may be a better option than stressing the same muscles over and over again.
#FallBackPlan
In the days and weeks before a race, some runners go a bit bonkers. We’ve covered tapering and sleep, but race-week preparation also means getting your fueling and nerves under control. That’s why it’s helpful to remember: “What Matters (and What Doesn’t) Days Before a Race.” Let’s start with pre-race nutrition. Sure, you can spend hours measuring out rice and pasta to build your carb intake to perfection, but is that really necessary? For marathoners, increasing carbohydrate intake in the days before a race can help top off glycogen stores. You don’t need to measure every grain of rice to get it right, but it’s worth having a deliberate fueling plan built around foods you know you can tolerate. Once you’ve settled on your fueling plan, the next priority is keeping your nerves in check. The article “5 Secrets to Calming Your Nerves Before a Race” offers a few strategies, like talking over your concerns with a coach, listening to relaxing music, and practicing meditation. The article also highlights visualization, which Coach Greg McMillan explores in greater depth in “Visualization: The Secret Weapon for Race Day Success.” To do it right, Greg says there are six steps: Set aside time, get comfortable, picture the course, imagine your performance, engage your senses, and practice regularly. As you visualize the course, imagine how your legs will feel at different stages of the race, including the tougher stretches. Visualizing both positive and negative scenarios can develop your confidence and prepare you for setbacks at the same time.
#FinalCountdown
To bring this issue full circle, we’re returning to the “why” of racing. Everyone has their own source of motivation, and finding yours can give you a reason to push through when the going gets tough. A recent reel from @christinerunsforfun shows just how different those motivations can be. She tags runners with their potential reasons for racing – from completing their first (or 50th) marathon to raising money for cancer research or inspiring loved ones to get stronger. Your reason can be big or small. What matters is keeping it at the front of your mind through every mile. Good luck in your next race, and we hope the advice and gear picks we’ve shared help make it your best one yet!
