The 18 Pre-Race Rituals Every Marathon Runner Should Know

There’s a point in marathon training where the miles are banked, the long runs ticked off, and what’s left is everything that doesn’t sit on a training plan — the small decisions, the mental cues, the way you handle the final few days before the start line.

Because race day isn’t just physical. It’s how you manage your nerves at the start, how you respond when things feel harder than expected, and the habits you’ve built without really noticing. That’s where the difference tends to show up on race day.

The team at The Running Room, who’ve worked with thousands of runners, from first-time marathoners to elite athletes, see this play out all the time. It’s rarely the obvious advice that has the biggest impact. It’s the things most people tend to overlook. Here are the race-day habits they come back to again and again  — the ones that help quiet the noise, keep you steady, and let you enjoy the day you’ve worked so hard for.

EAT: reduce variables and keep digestion predictable

Eat boring in the final 48 hours

“Now is not the time to get creative,” says physiotherapist Luke Vanderfeen. “My best advice is to eat things you eat regularly.” The final days before race day are about predictability, not experimentation. New foods increase the risk of bloating, GI discomfort, and unexpected reactions. Sticking to meals you’ve already tested in training removes one of the biggest unknowns before the start line.

Go big on beige 

“The closer you get to race day, the more beige your plate should look,” says Vanderfeen. Simple carbohydrates like white rice, pasta, and sourdough are lower in fibre, easier to digest, and less likely to cause stomach issues. The aim is to top up glycogen stores while keeping digestion calm and predictable.

Cut fibre 24–48 hours out

“I’d also recommend reducing your fibre intake to help reduce any chances of stomach issues,” says Vanderfeen. Fibre slows digestion and increases gut activity, which can raise the risk of cramps, urgency, and discomfort once you start running. 

Take your first gel before you need it

“Always have your first gel earlier than you think,” says performance nutritionist Samantha Mare. “I’d suggest around 20 to 30 minutes into the race. It’s much easier to stay fuelled than to catch up once you’ve fallen behind.” Waiting until energy drops is one of the most common fuelling mistakes. Starting earlier helps maintain blood glucose and steady energy output from the outset. Speaking of gels, check out our Runner’s Guide To Energy Gels: Timing, Tolerance And Top Picks.

Time caffeine for the back half of the race

“Don’t just take caffeine early,” says Mare. “Time your main dose so it peaks in the second half of the race when fatigue really hits, not just at the start.” Caffeine peaks around 45 to 60 minutes after intake, so timing matters. A more strategic approach can help maintain focus and reduce perceived effort when the race gets harder.

MOVE: keep your body relaxed and ready, not overworked

Use your warm-up to hype yourself up

“I always do the same pre run warm up, even on race day,” says physiotherapist Vera Wong. “I finish with three claps with my feet. The jumping movement gives me a little boost and uplifts my mood too.” Repeating the same five to10-minute warm-up helps your body switch on, while also giving you a familiar routine to raise energy and confidence before the start.

Stay warmer than feels necessary at the start

“It gets very chilly in those holding pens, so definitely bring something old you don’t mind donating. There are always charity bins you can throw it in,” says Vanderfeen. Standing around for 30 to 60 minutes before the gun can cool your body down quickly. Keeping warm for longer helps you start looser, more comfortable, and race-ready.

Cool your pulse points

“If it’s warm, use the water stations to cool your neck and wrists,” says Vanderfeen. “Throwing water or ice over your head can also be really helpful in hot conditions too.” Overheating drives heart rate up and perceived effort with it, often long before your legs become the limiting factor. Cooling pulse point areas can help lower thermal strain and keep effort feeling more manageable. During hotter races, staying cool can be just as important as pacing well.

MIND: manage your focus, not just your pace

Put race morning on autopilot

“The last thing you want is to be panicking the day before or on race day morning,” says Vanderfeen. “Always have your kit laid out and ready.” Removing small decisions from race morning reduces stress and frees up mental energy. The smoother your morning feels, the calmer you’re likely to start.

Use one ritual to settle your head

“I always put on my left sock before my right,” says Vera Wong. “I do it in training and the same on race day.” Repeated rituals create familiarity and control. Having one simple action you always return to can help steady your focus when nerves are high.

Visualise the hard miles, not just the finish line

“Meditation and visualisation the night before really does help settle nerves,” says physiotherapist William Chen. “I always remind myself that all the hard work is already done.” Rather than imagining the perfect race, picture the moments where it may feel hard. Mentally rehearsing discomfort helps those moments feel more familiar when they arrive.

Focus only on controllables

“Always remind yourself what is within your control and what is not,” says Chen. “I repeatedly say to myself whatever happens, happens.” Weather, crowds, and other runners are all distractions you can’t change. Bringing your attention back to pacing, fuelling, and effort keeps your focus where it belongs. Say it out loud or write it on your hand if you need to. 

Break the race into 5K chunks

Thinking about running a full marathon can make the distance feel mentally overwhelming. “I like to break it down into park runs or five kilometer chunks,” says Vanderfeen. “It’s much less daunting than looking at it as a whole 42.2 kilometers.” This gives you manageable checkpoints to work through, helping the race feel more achievable and keeping your focus anchored in the present rather than the full distance ahead.

Use your training as evidence

“Look back over your training block and remember the best runs you had, and the times you got over hitting the wall,” says Vanderfeen. When doubt creeps in, recalling specific moments where you pushed through discomfort gives you proof that you can handle what’s ahead.

Treat nerves as fuel

“Being nervous is important if it’s something that you care about,” says Vanderfeen. Nerves are part of the process. Rather than trying to eliminate them, use that energy as something to channel into the race itself.

SLEEP: control what you can and lower the pressure

Build a better sleep setup wherever you are

“If travelling for a race and staying away the night before, I always take earplugs or wear noise cancelling headphones,” says Chen. “Where possible, always try to make the room dark and cold too. These things all really help me to fall asleep more easily.” Sleep before a race is rarely perfect. Focus on improving what you can: a cool room, minimal light, and reduced noise can all support better quality rest.

Use breathwork to calm your nervous system before bed

Pre-race nerves can leave your nervous system more alert. “If I’m struggling to switch off, I use breathing exercises before bed,” says Vanderfeen. “I’ll often use the Calm app to help guide it.” Slow, controlled breathing helps shift the body into a more parasympathetic state, making it easier to relax and fall asleep. Even five minutes can help take the edge off if your mind is racing.

For some runners, vagus nerve stimulation via tools like Nurosym may also help support that downregulation response. Interestingly, it may also help with more than just sleep too - Can Vagus Nerve Stimulation Help You Achieve A PB?

Why race day perspective is the ultimate hack

Whether you’re chasing a PB or simply aiming to cross the line, remember what the day actually represents. Fewer than 1% of people will ever run a marathon in their lifetime. So, while pacing, fuelling, and preparation all matter, so does perspective. The work is done. The training is in the bank. Race day is your chance to enjoy the moment you’ve spent months building towards.

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