You already know what to do, and you’re going to have a great race.
If you can believe that sentence, you probably don’t need to read further. However, most people, including me, are searching for last-minute information, tips, and tricks to help us succeed on race day. That’s especially true when you’re about to run your first Boston Marathon. Controversy Over Bostons 6-Hour Results Cutoff downhills How Carb Loading Can Help You Finish Strong, who led the 2021 race for 21 miles Crowds Push Father-Son Duo to 2:55 at Boston?
I’ve set the 50K world record, have a 2:10 marathon personal best, and placed 7th at the 2020 U.S. Olympic Trials. But before my last marathon, I spent more than an hour in my hotel room researching the optimal position for drafting—even though I already knew what it was. Every race, I find myself nervously searching for something new. You can and should always learn new things, but the closer you get to race day, the more important it is to know yourself, be confident in your preparation, and enjoy the experience. Use my suggestions below to help you reinforce a strong physical and We may earn commission from links on this page, but we only recommend products we back that works for you and builds off what you’ve already done.
Race Week
Before you arrive in Boston, spend some time thinking about what you need to have a great experience and successful race. There are a lot of exciting events going on, so try to plan out your weekend schedule beforehand so that you know it’s manageable. The Boston Marathon website has a FanFest page, and many shoe companies will host events with their elite athletes so you can get to know them. Know how much you can handle without being exhausted, and schedule accordingly.
Try to preselect the restaurants you’ll go to or the food you’ll eat. I know weeks ahead of time what my weekend itinerary is as well as the timing and location of all of my meals. Then I don’t have to spend much mental energy making choices on race weekend.
The week of the race, it’s easy to overthink your diet. Try to keep your eating habits the same. You don’t necessarily need to carboload or eat more than normal, but just be conscious to have some carbohydrates with your meals. For my dinners, I try to make sure I have some rice, breads, pastas, fruits, potatoes, etc. included.
This can be difficult while traveling, so it’s another reason I like to select restaurants so that I know they’ll have some options with good carbohydrates. While in Boston, you’ll likely be surrounded by friends, family, and lots of beer. This is an area where you really have to know yourself and decide beforehand: How much can you drink, if at all, before it affects your race?
It’s also worth noting that some people enter Boston with the attitude that they’re just going to have fun and enjoy the experience, especially if training hasn’t gone perfectly. There’s nothing wrong with that, but for most people, that attitude quickly changes once they start racing. With the excitement of the crowds, the runners, and the whole atmosphere, you end up wanting to do your best. Keep that in mind during your prerace eating and drinking decisions.
Race Day Diet
On race day, eating is trickier because of Boston’s start time. But if you’ve been eating an adequate amount of carbohydrates throughout the week, you probably don’t need a big meal. About 50 grams of carbohydrate is usually adequate unless you’re someone who needs to “feel full.” For many early-start marathons or long runs, I usually have half a Clif bar and a gel or two. For Boston, I may double that and have a full Clif bar, a gel or two, and sip on a sports drink. This way, I’m still eating the exact same thing that I know I can digest, but it’s just a little bit more since I have more time. Sourdough bread, a bagel, oatmeal, granola bars, bananas, etc. are usually good options but you should have eaten this meal before a run in the past.
Pre-plan the logistics of your meal if possible. If you always eat oatmeal, make sure the hotel will have oatmeal or bring your own. Pack a container if you plan to bring it with you on the bus to the starting line. You can bring food and drinks onto the bus as long as you put it in the clear plastic bag provided to you at packet pick-up.
What should I eat? How should I pace? Should I run the, caffeine (or coffee) is a big part of the pre-race routine. Usually, you would have your coffee first thing in the morning about 60 to 90 minutes before your long run or early marathon start, which is perfect physiologically. However, with a late start, having your prerace coffee four to six hours before the race may mean the effects of the caffeine are wearing off when you really need it. I suggest having a small amount of coffee or caffeine in the morning to keep your normal routine and gently wake you up. Then have your normal dose 60 to 90 minutes before the race, or however long you usually have it before training. Personally, I use caffeine pills so I can get the dosages just right each time and don’t have to worry about finding coffee.
Start Area and Early Miles
As you arrive in Hopkinton, do your best to stay warm with clothing you can discard right before the race. If you normally do a warmup of any kind before a marathon, then do that. If you don’t, then do’'t. Again, know yourself and do what makes you feel good based on what you usually do.
As the race begins, trust yourself that you know how to run based on your training. If you’ve been sprinting downhills during workouts and long runs, you can be confident running slightly faster–5 to 15 seconds per mile–in those initial downhill miles. If you haven’t specifically trained extensively for downhill running, then just relax the first few miles and enjoy hitting your target pace without having to put much effort in. For everyone, the first five miles should be enjoyable. The downhills make it easy, and there will be plenty of people around you that you can draft behind if there’s a headwind.
Around miles 6-13 are where you get into that zone. The course is rolling, and you can settle into your true target pace. There are spectators out watching, but overall these miles are pretty mellow. You don’t need to overthink here; just relax and focus on running as effortlessly as possible.
Halfway and Hills
As you get to around halfway, hopefully you’re feeling good, but if you aren’t, it’s okay. You don’t need to actively push the pace, but let the crowds energize you toward naturally running faster. In 2022, the crowds were so loud around miles 13 and 14 that I had to actively take deep breaths and calm myself down so I wouldn’t start running too fast.
These moments of large crowds are great opportunities to experience how confidence can enhance your running performance. Have the mindset that all these people out there came specifically to watch you; put on a show for them. Run with your best form, look relaxed, and make it look like running a marathon isn’t even hard for you. This will especially apply to the Newton hills. Many people assume the Newton hills are hard, so get excited for that stretch between miles 16 and 21. Show all the spectators who came to watch you how to properly run hills and look great doing it.
As you get over Heartbreak Hill, you really get to have some fun. If you’re feeling good, you can run fast on the gentle downhill all the way to the finish. The crowds will be loud and energizing the whole time. As you run by, you may hear a few murmurs of “wow, how are they running so fast after 23 miles.”
There’s a good chance you’ll face some mental and physical challenges in the last miles. That’s okay! Know yourself and motivate yourself to the finish. If your legs start cramping, try switching up your form. During the last four miles of my 2022 Boston Marathon, my hamstrings and calves were seizing up. I was constantly altering my stride, cadence, and what part of my foot I landed on to help use some different muscles and prevent from fully cramping. I would also periodically squeeze my glutes as hard as I could to keep them activated and take some pressure off my hamstrings. It worked! Despite the challenges, I finished in a personal best of 2:10:23.
At some point in the last mile, take some time to soak in the experience. Despite whatever you may be feeling, let the joy of this incredible experience spur you to a fast finish. When you finish, you will likely be exhausted, and it may take forever to find your family as you limp around feeling cold. But enjoy all of it and let yourself fully feel every feeling. You’ll remember it forever.
