Sleep Smarter, Run Stronger: Your Marathon Edge

Sleeping Strategy for Your Best Marathon Performance 🏃‍♂️💤

Your marathon is just around the corner! You’ve been training for months, and now it’s time to get your body and mind in prime condition. One of the most important (but often overlooked) aspects of marathon prep is sleep—particularly the week leading up to race day.

Let’s face it, the night before a big race is usually restless. The adrenaline, nerves, and excitement can make it tough to get quality sleep. But don’t worry! Proper sleep management throughout the week can make all the difference.

Here’s a sleeping strategy to ensure you're rested and ready to run your best marathon yet:

1. Start Banking Sleep Early

Begin prioritizing your sleep 6-7 days before the race. Aim for 7-9 hours of sleep each night, giving your body time to fully recover from training. This will help your body accumulate rest and make up for any sleep lost the night before the race.

Tip: Stick to a consistent bedtime and wake-up time. Even on days when you're feeling restless, staying consistent will help your body get into a rhythm.

2. Limit Caffeine & Stimulants

Gradually cut back on caffeine, especially in the afternoon. This will help you fall asleep faster and improve the quality of your sleep. Instead, opt for herbal teas like chamomile or peppermint, which promote relaxation. I personally drink magnesium before bed, which makes me sleepy.

3. Optimize Your Sleeping Environment

Create a sleep-friendly environment by:

• Keeping your room dark and cool (between 60-67°F)
• Using earplugs or a white noise machine if you're sensitive to sound
• Avoiding screen time 30-60 minutes before bed to reduce blue light exposure

4. Relaxation Techniques for Restful Sleep

Incorporate relaxation practices to calm your nerves. Try:

• Deep breathing exercises: Inhale for 4 seconds, hold for 7, and exhale for 8 seconds
• Gentle stretching or yoga: Focus on your breathing and ease muscle tension
• Meditation: Apps like Calm or Headspace can help you focus on relaxing your mind

5. Plan for the Night Before

Don’t stress if you can’t sleep much the night before the marathon. This is normal and won’t hurt your performance. The key is to rest your body as much as possible during the week. If you find yourself tossing and turning, focus on calm, deep breathing and remind yourself that your training is complete—you’ve got this!

6. Naps are Your Friend

If you find yourself feeling sluggish during the day, take short naps (20-30 minutes). These power naps will recharge your energy without disrupting your nighttime sleep.

7. Race Day Wake-Up Plan

Plan to wake up at least 3 hours before the race to give your body time to fully wake up, digest a light breakfast, and mentally prepare. You’ll feel fresher and more energized after your pre-race routine.

8. For Runners Traveling Overseas: Fighting Jet Lag 🌍✈️

If you’re traveling to a different time zone for your marathon, jet lag can be a challenge. Here’s how to adjust and make it work to your advantage:

• Adjust Your Sleep Schedule Early: Start shifting your bedtime and wake-up time a few days before departure to align with the destination's time zone. Gradually move these by 30-60 minutes each day.
• Use the Flight Wisely: Try to sleep on the plane if you’ll arrive in the morning at your destination. Use an eye mask, earplugs, and a neck pillow to make sleeping easier. If you’re landing in the afternoon or evening, stay awake during the flight to sync with local time on arrival.
• Sunlight is Your Best Friend: Once you arrive, expose yourself to natural light during the day to help reset your internal clock. This will help your body adapt faster to the new time zone.
• Stay Active: Light exercise, like walking, can also help your body adjust. Avoid heavy workouts right after you arrive—save your energy for race day!
• Nap Strategically: If you’re feeling exhausted, limit naps to no longer than 30 minutes. Napping too long could make it harder to adjust to the new time zone.
• Hydrate: Dehydration can worsen jet lag symptoms. Drink plenty of water during your flight and after landing.

By adjusting to the local time zone early and optimizing your sleep on the flight, you’ll be energized and race-ready!

Wrap-Up

Remember, the night before may not be perfect, but by following these sleep strategies throughout the week, your body will be well-prepared to handle the race with energy and endurance. Trust in your training and rest—your hard work is about to pay off!

Good luck, and see you at the finish line!

P.S. Don’t forget to hydrate and fuel properly this week too! 🥤🍌