You’ve trained.
You’ve done the long runs.
You’ve shown up again and again.
And now — the Chania Marathon is almost here.
This is your chance to celebrate all the effort you’ve put in. But what you do in the final week matters just as much as your training.
Here’s how to prepare your body, your mind, and your gear so you feel strong, calm, and ready when you hit the start line in Chania.
1. Rest Your Body (and Your Mind)
The week before the race is about doing less — not more.
Let your muscles rebuild. Let your energy come back.
– Taper your training
Start reducing your training volume 7–14 days before race day, depending on the distance.
Shorten runs but maintain intensity (e.g. strides, short intervals) to keep legs feeling sharp.
Focus on quality sleep, especially in the 3 nights before the race.
– Prioritise sleep
Go to bed early. Aim for deep, steady rest.
If pre-race nerves make it hard to sleep the night before, don’t panic—two nights before is actually more important.
– Protect your energy
Avoid big stress. Don’t start new projects.
Give your brain and body a chance to recharge.
– Gentle movement
Short walks, stretching, or light yoga are perfect. Stay loose.
2. Eat and Drink to Feel Strong
Food is fuel. The right choices can boost your performance.
✔ Add more carbs
2–3 days before race day, eat more:
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Pasta
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Rice
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Oats
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Potatoes
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Bananas
Just shift your meals — more carbs, less fat or protein.
✔ Hydrate early
Start sipping water during the week.
Add electrolytes if it’s hot or you sweat a lot.
✔ Choose a breakfast you know
Eat 2.5–3 hours before the race. Keep it simple:
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Oats with banana
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Toast with honey or jam
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Pasta with tomato sauce (yes, some runners love this!)
✔ Fuel during the race
If your race is over 1 hour, take energy gels, chews, or sports drink.
But only use what you’ve trained with — no surprises.
3. Get Your Head in the Game
Your mind can carry you when your legs get tired.
✔ Visualise the race
Picture the start.
Picture the tough moments.
Picture the finish line.
Imagine how strong and proud you’ll feel.
✔ Use mantras
Say short phrases that bring you back to focus. Some of my favourites:
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“Strong and steady.”
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“Just keep moving”
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“Easy, easy.”
Say them in your head or write them on your hand.
✔ Handle the nerves
It’s normal to feel nervous. That just means you care.
Take a few deep breaths.
Remind yourself: You’re ready.
4. Prepare the Night Before
Avoid the stress of last-minute panic.
Prepare what you can control.
✔ The night before:
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Lay out your clothes, shoes, socks
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Pin your bib
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Pack your snacks and water
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Set your alarm (and a backup one!)
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Check the course map
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Decide how you’ll get to the start line
Then rest. You’ve done what you can.
❌ 5. Stick to What You Know
Race day is not the time to try something new.
No new shoes.
No new breakfast.
No new clothes.
No new gels.
No new tech.
Stick with what worked in training.
That’s how you avoid blisters, stomach issues, and mid-race surprises.
✅ Your Quick Race Day Checklist
Before you head to the Chania Marathon start line, ask yourself:
✔ Have I rested well?
✔ Did I eat more carbs and hydrate?
✔ Do I have a fuelling plan?
✔ Have I tested my gear and food?
✔ Did I prep everything the night before?
✔ Have I prepared my mind?
✔ Do I know how I’m getting to the race?
If you said “yes” to most of these — you’re good to go.
Final Thoughts
The Chania Marathon is more than a race.
It’s a celebration.
A reward for all your hard work.
So smile at the start.
Stay present during the run.
And soak in the joy as you cross that finish line.
You’ve trained. You’ve prepared.
You’ve got this.
