What To Eat, How To Hydrate And Why Your Playlist Matters: Your London Marathon Race Day Guide

You've done the months of training, bought the kit, know the route and now the big day is right around the corner. Nervous? Excited? There's sure to be a whole host of emotions, all of which work together to make the experience an unforgettable one, whether it's your first or your fifth marathon. But while you likely have your running approach planned out: your pace, timing markers and maybe even a goal finish time, there's a long list of other elements that also deserve a moment of your attention. As professional runner Mike Kratzer puts it, you'll feel it at mile 18 if you don't.

So, Mike, Ultra runner Lewis Bloyce, and Lillie Bleasdale, New Balance ambassador and founder of women's running coaching collective PASSA, have come to Grounded to answer the marathon day questions you most wanted answered. What should you eat for breakfast? What music will help your muscles push through when you feel like stopping? And how often should you actually hydrate? Because having 26 miles stretched out ahead of you is enough to think about without a last-minute panic about whether your playlist is long enough to see you around the course.

Whether you've landed a spot in London, New York or Tokyo, here's what the experts recommend come race day. Good luck.

13 Marathon Race Day Tips To Take Away

‍What to eat for breakfast

Keep it simple, familiar and carb-focused. Think a bagel with peanut butter, toast with honey or oats, paired with coffee if that's part of your routine and you've trained with caffeine. Race day is not the time to experiment; go with what you know sits well and fuels you without feeling heavy. Don't make any changes now, says Lillie.

How to pack

Lay everything out the night before and give yourself plenty of time on race morning. Writing a simple checklist and timeline can really help when the nerves kick in, Lillie adds.

To stretch or not to stretch?

Save it for after. Hips, calves, hip flexors: the road shortens everything, says Mike.

Get off to a good start

The start line will likely be hectic, so focus on arriving and, if you have time, some light mobility in the start pen will be enough, as long as you keep those initial miles controlled. The priority is arriving at the start line feeling fresh, not worked, says Lillie.

Hone your headspace

Practice a form of self care ahead of the race: gratitude, positive affirmations, listen to music, read, etc, Lewis shares.

Playlist or shuffle?

Curate it. Shuffle is a gamble you don't want to lose at mile 20. Save your big songs for the dark miles, says Mike.

How to warm up‍

Dynamic only. Leg swings, hip circles, glute activation. Ten minutes. No static stretching on cold muscles, Mike adds.

Keep things simple

‍Stick to the plan! Try your best to not veer away from your routines on race day and avoid adding anything new, says Lewis.

How to hydrate

Drink at every station from the start, even if you don't feel thirsty. You'll feel it at mile 18 if you didn't. Electrolytes, not just water, Mike urges.

The mood of your music

Music can lift your energy at key moments and help you push through, so building a playlist that matches the energy of the race you're hoping for can keep you focused and motivated when it matters most. Just make sure it's long enough: you don't want to be caught short if things don't quite go to plan, says Lillie.

The most important thing

Don't get carried away too early. Patience and pacing will always outperform adrenaline, especially when the incredible atmosphere makes it tempting to go out too fast, Lillie adds.

Remember your edge

Trail runners: you've suffered on mountains. When the race gets hard, you know that hard doesn't mean stop. That's worth more than any taper advice, says Mike.

Take a moment to pause

Remember to enjoy how far you’ve come, shared Lewis.