Run Coaches Warn Against Mistakes Before Marathon Week

Run coaches say marathon week should protect the fitness built over months, not become a final chance to add training. Josh Wessler, Namrita Brooke, and Maya Ellison describe race week as a period for reducing mileage, preserving energy, and keeping a familiar routine. Brooke suggests cutting volume by about 40 percent, while Wessler and Brooke support adding one rest day. The week’s longer run should also be shorter, rather than the season’s biggest effort.

The coaches also caution runners against experimenting close to race day. New shoes, gels, pacing, fuel, foods, diets, or sleep aids can create stomach trouble, poor performance, or injuries. Familiar gear and nutrition should be tested at least two to three weeks before the marathon. Carb loading is meant to build over the two or three days before the race, with more carbohydrates included in regular meals rather than a last-minute change.

Hydration should remain steady throughout the week. Drinking when thirsty and watching for clear to pale-yellow urine can help runners avoid both dehydration and excessive water intake, which can dangerously dilute sodium. Poor sleep on the final night is common and does not necessarily prevent a strong performance, so the coaches emphasize maintaining normal sleep habits, limiting late caffeine and screens, and using calming routines. These choices can help runners arrive rested, fueled, and prepared to use the training they have already completed.