RACE DAY IS HERE !

 

Race Day Prep: Everything You Need to Know Before Running a Marathon

Race day is finally here! You’ve put in the miles, done the long runs, fueled your body, and rested  now it’s time to see it all come together. Running the marathon is one thing, but how you prepare before the race, what you eat, and how you pace yourself matters just as much as the training.

The night before, get all your gear ready so you don’t have to stress in the morning. Shoes, race bib, socks, fuel, and clothes for the weather lay it all out. Trust me, having everything ready makes the morning so much easier.

Dinner the night before should be something familiar and carb-heavy. Pasta, brown rice with veggies, or some whole-grain bread with a little protein works best. Don’t try anything new  you want your body ready, not upset.

Race morning, keep breakfast simple. Easy carbs and a little protein are perfect. A banana with toast, a bagel with peanut butter, or oatmeal with honey will do the trick. Drink water, but don’t overdo it  you’ll feel better during the run.

When the race starts, don’t let adrenaline trick you into going too fast. The first few miles might feel easy, but starting too fast is the quickest way to burn out. Find your pace early and save energy for the later miles.

Fueling during the race is important too. Take gels, chews, or sports drinks every 30–45 minutes, and drink water at the aid stations. Listen to your body sometimes you’ll need more, sometimes less. The goal is steady energy so you can push through without hitting the wall.

Running a marathon is as much mental as it is physical. Keep a mantra in your head, focus on one mile at a time, and remember why you’re doing this. Thinking about crossing the finish line will give you the push you need when it gets tough.

Every mile you’ve trained for brought you to this moment. Every early morning, every long run, every fueling choice  it all matters. Smile, enjoy it, and soak in crossing that finish line.

Race day isn’t just the reward for all your hard work  it’s the result of every choice you made to fuel, rest, and push yourself. Trust your training, trust yourself, and enjoy the journey.

Watch this video and let me know what you think! 

Fueling Your Body/ Nutrition Tips

Why Is Fueling Your Body Important When Training for a Marathon?

Running is easy — you just put one leg in front of the other and keep pushing. But the hardest part is how you’re fueling your body. Maintaining a balanced diet during marathon training is crucial because your nutrition is what’s going to carry you to the finish line.

After you’ve built your endurance and learned how important rest days are, the next step is understanding how to fuel your body the right way.

Building a solid nutrition plan during your training is huge. Think about it like this — can you drive a car without gas? No. And just like you can’t drive a car without fuel, you can’t run 26.1 miles without feeding your body properly. Balanced nutrition is what powers every mile.

My 3 Biggest Tips for Fueling

1. Prioritize Your Protein for Recovery

Running breaks your muscles down, so it’s important to recover with high-quality protein. These are my top lean protein options that help rebuild strong muscles:

• Eggs

• Chicken or turkey

• Protein shakes

• High-protein pastas

2. Carbs

You know why I love running? Because I love carbs!

A lot of people think they need to restrict carbs when trying to “eat healthy,” but when you’re running, it’s important to eat them  carbs are what fuel your body mile after mile.

My favorite healthy carb options are:

• Fruit

• Brown rice

• Whole-wheat pasta

• Whole-wheat bread

3. Hydration

Hydration is more than just drinking water — especially before a long run.
You want to make sure you’re drinking enough water throughout the day and balancing it with electrolytes. Your hydration levels directly impact your endurance and your pace.

The more dehydrated you are, the more tired, heavy, and sluggish you’ll feel during long runs.

4. Pre-Run & Post-Run Fueling

Here’s the simplest breakdown:

Before your run:

• Easy-to-digest carbs

• A little protein

• Minimal fat

Examples:
A banana and toast, a granola bar, or a light protein shake.

After your run (within 30–60 minutes):

• High protein

• Complex carbs

• Plenty of hydration

This is the window when your muscles absorb nutrients the fastest.

Listen to Your Body

The more you run and the more you train, the better you’ll understand what your body needs to stay fueled. It’s not about perfection — it’s about paying attention to how you feel and adjusting based on your energy, recovery, and performance.

Below is a video that can help you prepare realistic meals throughout the day.

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Resting Days

 

Why Rest Days Matter: Learning to Listen to Your Body

When I first started training for my marathon, I thought pushing myself every single day was the key to getting stronger. If I wasn’t running, I felt guilty — like I was falling behind. But the truth is, progress doesn’t only happen when you’re running. It also happens when you rest.

Rest days are just as important as training days. They give your muscles time to recover, rebuild, and come back stronger. Without rest, your body starts to feel worn down — and that’s when injuries, burnout, and fatigue creep in. I had to learn this the hard way. After a few weeks of pushing too hard, I started feeling more tired than usual, and my runs felt heavier. That’s when I realized that listening to my body isn’t being lazy — it’s being smart.

Rest days don’t mean doing nothing. Sometimes I go for a light walk, stretch, or do yoga. Other times, I completely unplug and let my body — and my mind — reset. Those moments of recovery are what allow me to come back stronger on my next run.

If you’re training for something big, remember: your body will always tell you what it needs — you just have to listen. Rest isn’t the opposite of progress. It’s part of it.

Because growth doesn’t just come from the miles you run — it comes from giving yourself permission to pause, breathe, and trust the process.

What do you do on your rest days? 

Running Benefits

 

Long Runs, Long Lessons: What Marathon Training Teaches You About Life

When I first started training for a marathon, I thought it was just about running farther than I ever had before. But what I didn’t realize was that marathon training isn’t just about miles — it’s about mindset, patience, and learning to trust yourself even when things get tough.

Every long run teaches a lesson. Some days my legs feel strong, and I’m in rhythm — those are the days that remind me why I started. Other days, every step feels heavy, and I have to fight the voice in my head that says, “just stop.” But that’s the point. Those are the days that build not just endurance, but character.

Marathon training has taught me that progress doesn’t happen overnight. It’s built in the quiet moments — the early mornings when the world is still asleep, the miles no one sees, and the discipline it takes to show up even when you don’t feel like it.

The biggest lesson so far? You can do hard things. Every mile builds not just strength, but confidence. You start to realize that if you can run through pain, fatigue, and doubt — you can push through anything life throws your way.

So whether you’re training for your first marathon or just trying to stay consistent with your goals, remember: it’s not about being perfect. It’s about showing up, putting in the work, and believing in the person you’re becoming with every run.

Because when race day comes, the miles will test you — but the lessons you learned along the way will carry you to the finish line.

Question for You: What’s one lesson you’ve learned from pushing through something tough?

https://www.tiktok.com/@marsha_du_/video/7480970371726920982

Building Endurance for a marathon.

Building Endurance: The Key to Marathon Success

My first time running a 5K which motivated me to do a Marathon

After you’re mentally prepared to start your marathon training and have the right gear, the next and most crucial step is building your endurance. When people hear the word endurance, they often think, “how far you can run.” While that’s partly true, endurance is much more than distance — it’s about staying strong, focused, and prepared for those moments when your mind starts to doubt itself and fatigue begins to set in.

Avoid Burnout by Building Smart

One of the biggest mistakes I see many runners make when training for a marathon is adding extra miles too quickly or running at a fast pace too soon. While this might work for some, many end up reaching the burnout stage. To build endurance safely, it’s important to follow a structured marathon training plan and gradually increase your mileage. With each long run, aim to add about 10% more distance weekly. Speed will come later — for now, focus on keeping your legs moving for longer periods each time you train.

Strength Training for Better Running Performance

Another key tip that has helped me tremendously is adding strength training two to three times per week to build overall power and stability. This is crucial for long-distance running, as it improves balance, reduces injury risk, and enhances your overall performance. Exercises like squats, lunges, planks, and hip thrusts can make a noticeable difference during those final marathon miles.

Here's a video of my usual Friday routine 

Friday Workout Routine while training for a marathon

The Mental Side of Endurance

As I mentioned in my last blog, mental strength plays just as big a role as physical training. Endurance running requires discipline and a strong mindset. There will be days when you feel unstoppable and others when you struggle to find motivation — and that’s okay. On both days, show up and give it your best effort. Progress happens through consistency, not perfection.

With every mile, remember that you’re not just building endurance — you’re also building strength, confidence, and resilience. These three qualities will be what carry you across the finish line on race day.

What scares you the most when thinking of running a Marathon?  

Training for A Marathon

                                                    RUN A MARATHON WITH ME: 

The first step in training for a marathon is making sure you are mentally and physically prepared to face all the challenges ahead. Many first-time marathon runners believe they can simply run 26.1 miles at the same pace without hitting any mental or physical obstacles. The first piece of advice I would give, as someone who has run a marathon, is this: do not focus solely on mileage and training plans—focus first on your mindset. This will be the key to finishing your first marathon.

Mental preparation means practicing positive self-talk, reminding yourself that you can do this, and finding a deeper reason for why you want to complete the race. Let’s face it—less than 1% of people ever run a marathon. Why? Because if it were easy, everyone would do it.

Equally important is your gear. Having the right equipment and tools to achieve your goal is just as crucial as mental preparation. Make sure you are following a strict plan, getting proper sleep, and wearing shoes that fit your feet well. Many runners go up a half or full size so their feet have room to breathe, especially on long runs. Invest in a running vest, supportive socks that prevent blisters, and other accessories like a hydration belt, running hat, and reflective gear for early morning or evening runs. These may seem like small details, but they can make a big difference in your comfort and safety. With the right gear, your body stays supported, your motivation stays high, and you can focus fully on your training without being distracted by discomfort or preventable injuries.

    

                                        Motivation to Run: