Less than a month to marathon: what to do?

42.2 km is a serious distance for amateur and professional alike. It requires careful preparation over a long period of time. As a rule, 9-12 months. On the threshold of the main marathon of the country – the Moscow Marathon, which will be held on September 26, 2021 – we have collected some important tips for those who have already done most of the work and have less than a month left before the start.

• One of the top priorities is taking care of your health. Temperatures are starting to change dramatically now, and with that comes a much higher chance of catching a cold or injury. This can take you out of the planned training process and, as a consequence, affect your finishing time.

Sergey Korneev

Head Coach of the Running Community

Responsibly take the choice of equipment for jogging, taking into account the sharply changing weather conditions. Staying healthy is very important. Keep your body warm, wear hats, gloves, protect your Achilles. It’s best to always have a spare set of dry warm clothes with you.

• Stay calm, just stay calm! The realization that a marathon is less than a month away can make any runner nervous. Most often, the jitters come in the last week before the start. At this point, it’s important to focus on your favorite activities or things that help calm you down. For example, sing karaoke, go to a dance workshop, paint.

Marianna Balova

amateur runner

Although I’m an experienced runner, it’s always exciting before a marathon. That’s why I prefer several options for relaxation: visit museums, read a book, watch a motivational movie – in other words, switch to something that distracts you from the excitement before the start.

• It’s time to decide what to eat at the distance, how much, how often. And this should be practiced in advance during long training sessions. You have a few weekends to work it all out.
• Recuperate! It is especially important to follow the regime of the day and diet, get enough sleep, visit steam rooms, baths, massage parlors.
• Finalize your outfit. Ideally, think through several options for different weather conditions. Focus primarily on convenience, comfort, functionality, reliability. Be sure to test it before the start during long runs. “If you feel that the main competition sneakers have ceased or are about to cease to be comfortable, I recommend changing them at least two weeks before the start – this amount of time will allow you to understand whether they suit you,” – says coach Sergey Korneev.

What to do to make the race go well? Runners’ personal rituals

Often runners have their own little traditions before the start, which are very valuable to them. And they don’t always have an explanation, they just happen to be. The main thing is that they help them to get in the mood and confidently go to the start of their 42.2km race.

Anastasia Korkina

runner

The night before the marathon I put the sneaker I will run in under my pillow.

Alim Zakuraev

runner

For 5 or 6 years before the Moscow Marathon I change my running socks and for breakfast I drink non-alcoholic mulled wine with oatmeal cookies to the song “City of Gold”.

Vyacheslav Smayeev

runner

I always have two cheeseburgers and a standard coke at McDonald’s before midnight – none of my Moscow Marathons can do without this tradition.

Maria Reshetnikova

runner

I never tell you that I am going to run a marathon. Only after it I share my emotions and photos. And also, despite the weather (even rain, snow or sunshine), I always paint my lips and do my hair. Such a serious distance should be run beautifully.

Ilya Ozhgibesov

runner

The day before the marathon I buy a bar at EXPO and eat it. Even before the start I shake off all the tension by doing the following exercise: deep breath, hands up, stretch and throw down.

Lyubov Bogdanova

runner

I make sure to stand under the finish arch, shake my start number above my head and shout: “Marathon wall don’t come!”

Vladimir Zakharenko

runner

I traditionally drive or walk partially along the route of the marathon distance. It helps me feel more confident and tune in for the upcoming start.

The month before a marathon is more about planning: how, in what, at what pace, with whom. At this time it is better to work out all the details and little things down to the competent lacing of sneakers, as well as to take a course on relaxation. See you at the start!