Written by Sports & Exercise Physio Britt Caling
The final four weeks before your marathon are critical. You’ve put in the hard training—now it’s about arriving at the start line fresh, healthy, and confident.
Below are 10 simple strategies, grounded in Sports & Exercise Physio perspective that will help you have your best race yet:
1. Stick to Your Training Plan – Don’t Try to “Catch Up”
At this point, your longest runs are almost done. Trust your plan and your coach. Ad
ding in extra sessions at this stage to make up for missed sessions can backfire and leave you tired or injured. Stay consistent and let your body recover and absorb the training that has been planned.
2. Practice Your Nutrition and Hydration Strategies
Use your long runs to test exactly what you’ll eat and drink on race day. This includes the types of gels, food or fluids, the timing, and the amounts. As a simple guide, after the first hour (assuming you have pre-race breakfast), aim to consume your body weight in simple carbohydrates for each hour you are out on course. And remember, your stomach needs to be trained just like your legs—so avoid surprises on race day by dialing in your routine now.
Also do a little planning and know what nutrition and hydration will be available for you on Course and decide before race day whether you can tolerate the brand/s used in the race.
3. Train in Your Race Day Shoes and Clothes
Wear the shoes, socks, shorts, and top you plan to race in during a few long runs. This helps break them in and ensures they’re comfortable. Race day is not the time for new gear—blisters or chafing can turn a great run into a painful one.
If you are prone to chaffing, use a chafe cream in the area’s you already know may become problems. This goes for toes too (or you can consider using physio tape for problem area’s in your feet).
4. See a Physio Early If You Have a Niggle or Get a Regular Massage
Don’t wait. If you have any aches or pains that don’t go away within a couple of days, see a Physio who understands running. Small issues can turn into major problems quickly during high training blocks and even during taper. Early treatment means a better chance of lining up pain-free.
Even better, find a Massage Therapist who understands running and use them to help guide you physically through training and towards race day. They will help keep your muscles and musculoskeletal system healthy and working well.
5. Visualise the Race—Especially the Finish Line
Spend time mentally rehearsing your race. Picture yourself running the course, sticking to your pace, and crossing the finish line with pride. This helps reduce nerves and builds confidence. Visualise different parts of the course and how you’ll handle them.
6. Taper Right—Less Is More
The taper period allows your body to recover while staying sharp. Your weekly distance will drop, but you should keep some intensity. Feeling sluggish in the first week of taper is normal. Don’t panic—your energy will return just in time for race day. You are better to be at the start line feeling fresh and underdone than burnout and flat. 42km is a long way to go feeling tired and sore from the start!
7. Avoid Getting Sick – Limit Exposure in Crowded Places Pre-Event 
Your immune system can be vulnerable during taper. In the last two weeks, try to avoid busy public spaces like shopping centres or public transport. If you need to be in crowds, wear a mask and carry hand sanitiser. It’s a small step that can prevent illness before race day.
8. Prioritise Quality Sleep
Aim for consistent, high-quality sleep, especially in the final 10 days. Even if nerves disrupt your sleep the night before the race, having a solid sleep foundation will carry you through. Good rest helps with muscle recovery and mental focus.
9. Maintain Light Mobility and Strength Work
Keep doing mobility exercises and light strength sessions, but ease off the volume and intensity. The goal is to stay loose and injury-free. Think activation, stretching, and stability—not building new strength this close to race day.
10. Stay Positive and Trust Your Prep
It’s normal to feel a bit anxious or second-guess your fitness. But remember: you’ve done the work. Reflect on the training you’ve completed, the tough runs you’ve conquered, and how far you’ve come. Confidence is a powerful performance booster.
A Final Word From Our Team
These final few weeks are all about smart decisions. Respect the taper, listen to your body, and trust the process. With the right preparation and mindset, you’ll be ready to run your strongest, healthiest marathon yet.
And just remember: “the pain won’t last forever, but the memories will”!
