Overview

• Participants are advised to prioritize quality sleep on Saturday night to aid muscle recovery and cognitive focus for race-day strategies.
• Carbohydrate loading, which began two to three days prior, remains essential to maximize energy reserves for the 26.2-mile course.
• A pre-race breakfast, consumed 2–4 hours before the start, should be rich in easily digestible carbs and low in fat and fiber to prevent gastrointestinal issues.
• Hydration strategies include sustained fluid intake leading up to the race and a top-up snack after warming up to maintain energy levels and prevent fatigue.
• Runners are encouraged to perform a structured 10-minute warm-up to enhance muscle flexibility, reduce injury risk, and prepare for optimal performance.