Preparing for a marathon requires careful planning, and the day before the race is no exception. Here are some tips on what to do the day before a marathon:

1. Eat well: Eat a meal that is rich in carbohydrates, such as pasta, rice, bread, or potatoes, the night before the race. This will ensure that you have enough carbohydrates stored in your muscles and liver before race day, which will reduce the risk of fatigue during the race.

2. Stay hydrated: Aim for 2-3 liters of fluids each day in race week, and drink little and often just before the race. However, be careful not to overhydrate.

3. Get enough rest: Rest is key to preparing for the marathon. If possible, athletes should get more rest than usual and go to bed earlier in the days immediately before the run.

4. Stick to your routine: Dont do anything unusual the day before the marathon or make any big changes to your normal routine. Practice your evening routine before your long runs and replicate what works well on race day.

5. Prepare your gear: Lay out everything you need for the morning, including your bib, clothes, shoes, breakfast, water, anti-chafe salve, etc. Make a checklist that you can use to make your routine as easy and brainless as possible.

6. Limit time on feet: Avoid activities that require a lot of walking or standing, and try to keep your feet up as much as possible.

7. Reduce anxiety: Try to relax and reduce anxiety by practicing breathing exercises and other calming routines when you fall asleep each night during the weeks leading up to the race.

8. Avoid trying anything new: Dont try anything new on race day. Stick to meals you like and are used to, use the same clothing, socks, shoes, and music playlist youve used in training.

By following these tips, you can help ensure that you are well-prepared for the marathon and ready to perform your best on race day.