Overview

• Carb-loading began two to three days before the marathon, with experts recommending high-carbohydrate meals to maximize glycogen stores for race day.
• Runners are advised to eat a low-fiber, carbohydrate-rich breakfast two to four hours before the race, avoiding unfamiliar or high-fiber foods to prevent gastrointestinal issues.
• Hydration remains a priority, with fluid intake supporting thermoregulation and maintaining plasma volume during the endurance event.
• Sleep experts emphasize the importance of deep sleep in the final days to aid recovery, boost immunity, and improve cognitive function for race performance.
• Pre-race warm-ups, lasting at least 10 minutes, and post-race recovery routines, including stretches and ice therapy, are key to injury prevention and muscle repair.