Overview

• Runners followed expert guidance on carb-loading, consuming 10 g/kg of body weight and energy bars every 3–4 hours in the final 48 hours before the race.
• Pre-race meals emphasized low-fibre, low-fat, and carb-rich options to ensure digestive comfort and maintain energy reserves.
• Hydration protocols were crucial, with participants advised to drink water steadily pre-race to support thermoregulation and plasma volume.
• Sleep specialists highlighted the importance of quality rest the night before, aiding recovery and cognitive readiness for race strategy.
• Dynamic warm-ups, including leg swings and heat therapy, are underway to boost flexibility, blood flow, and reduce injury risks before the marathon begins.