5 Essential Pre-Race Rituals for Marathon Runners: Powered by Fixx Nutrition

Success in a marathon starts well before the starting line. Proper preparation, such as hydration, fueling, and mental readiness, can prevent muscle cramps, improve endurance, and enhance recovery. 

In this guide, we’ll outline five expert-backed pre-race rituals, incorporating scientific insights and the benefits of Fixx Nutrition products, like CrampFix, Fuel X, and Gel X, to support you on race day. 

Let’s start by delving into the rituals. Why do you need them? Having a pre-race plan can make it easier for you to hydrate, fuel, and sustain energy throughout the challenge. Every athlete’s body is unique, and this process should be tailored to your unique needs.

However, there are some gold-standard techniques that the pros use which can help you improve your game and finish strong.

5 Pre-Race Rituals for Marathon Runners 

#1: Prioritize Hydration and Electrolyte Balance

Dehydration and electrolyte imbalances can cause muscle cramps, fatigue, and even dips in their performance. Research from Australian Institute of Sport (AIS) and American College of Sports Medicine (ACSM), has confirmed that by combining carbohydrates with electrolytes, it helps improve a runner’s absorption to ensure they can sustain energy.

Fixx Nutrition offers an effective approach to hydration with its scientifically formulated products. While salt tablets can certainly help replenish sodium lost through sweat, CrampFix provides a more efficient solution using acetic acid (vinegar extract), electrolytes, and magnesium chloride to quickly restore muscle function.

What’s more, the inclusion of magnesium chloride helps support muscle relaxation and can prevent cramping by helping a runner’s neuromuscular function. It’s crucial for runners to maintain a balanced intake of these nutrients before and during a marathon as it ensures proper hydration and electrolyte balance.

When you’re planning for any big event, it’s best to follow the AIS hydration guidelines, which includes 500 to 750 mL of electrolyte-rich fluids two-to-three hours before the race. In addition, be sure to drink 250-500 mL of water or an electrolyte solution 30 minutes before the start of a race.

#2:  Increase Your Carb Intake 

Carbohydrates are the primary energy source for marathon runners. With the right carb-loading plan, runners can ensure their glycogen stores are at optimal levels, so they can prevent early fatigue.

Fixx Nutrition’s energy solutions are designed to support endurance athletes through a combination of dextrose, glucose, and fructose (with dextrose and fructose in the energy gels and sucrose in Fuel X). This blend of sugar and carbohydrates allows for sustained energy release. This helps prevent blood sugar spikes while also helping the body maintain optimal glycogen levels.

According to ACMS guidelines, runners need to consume about 7 to 12 grams of carbohydrates per kg of their body weight at least 24 to 48 hours before the race. This helps ensure runners have a reliable fuel source without experiencing digestive distress. 

Gel X Pro offers athletes an easy and digestible carbohydrate source, which allows them to maximise their energy reserves more efficiently. Each serving contains 120 calories with options that include caffeine (Vanilla maple has 50mg of caffeine or the coldbrew espresso option that has 75mg caffeine) or that are caffeine-free (lemon sorbet, pear cider and raspberry fizz).  

It also has some great additions to support success, like 220 mg of sodium and 400 mg of alanine and amino acid to regulate blood sugar. 

#3: Implement a Pre-Race Warm-Up Routine

Doing a warm-up routine helps prepare your muscles, increases your circulation, and reduces the risk of sustaining an injury. For example, dynamic stretching improves flexibility and optimizes neuromuscular coordination.

Muscle activation plays a crucial role in an athlete’s race-day performance. Fuel X supports this process through premium amino acids like leucine and alanine. Alanine can support muscle activation by enhancing carnosine levels, which reduces acid buildup in the muscles. Leucine is a  branched-chain amino acid (BCAAs), which can boost muscle endurance, delay fatigue, and accelerate post-exercise recovery. 

Incorporating these amino acids into your pre-race, your muscles will be ready for sustained acid supplementation with a structured dynamic warm-up, such as leg swings, lunges, and mobility drills, which can help improve your circulation and neuromuscular coordination.

Here’s how you can start your pre-race routine: 

• Perform dynamic stretches like leg swings, high knees and lunges for 10 to 15 minutes before the race. 

• Take Fuel X at least 30 minutes before the race begins to boost hydration and electrolyte levels. 

#4: Develop a Race-Day Nutrition Strategy

Fueling correctly before and during the race can prevent glycogen depletion and ensures you have consistent energy levels.

Fuel X combines carbohydrates with electrolytes to help ensure your energy is replenished. This race-fuel houses a combination of sodium 234mg, potassium 76 mg, calcium 32mg, and magnesium 12mg (this is per 250ml or double per 500ml), helping to counteract dehydration-related cramping while maintaining steady performance levels.

Our energy gel and hydration blend provide a portable and easy-to-digest fuel source to help long-distance runners sustain their energy and hydration throughout the race. 

#5: Use Visualisation Techniques 

Mental resilience is key to maintaining focus and motivation throughout the race. Visualization techniques improve race-day confidence and pacing strategy. Imagining yourself successfully completing the race helps calm nerves and focus your energy. 

Canadian researchers studying mental resilience found that people who scored the highest used the most mental imagery. You don’t just have to envision yourself crossing the finish line, though. There are other techniques you can use to build yourself up, including writing down positive statements to help you power through the race. These are the thoughts you’ll rely on when you’re pushing through the toughest miles. 

Phrases like, “I can get through this,” and “I’ve overcome this pain, and I’ll do it again,” will help motivate you to keep going. Read these statements to yourself every night for at least a week leading up to the big race. You’ll be surprised how second-nature they become with repetition. 

The Key Takeaway: Plan Ahead for Success

Any seasoned marathoner will agree that mental training is just as important as physical conditioning before a race. You have to get yourself in the right headspace to succeed and persevere, even if you aren’t able to make your ideal time. 

Supporting your mental success also plays off your physical preparation. Fueling is a major component as it sets up your body to provide all the energy you need to power through the race. 

You should also take preventative measures to keep yourself in the right headspace. This can include having a clear hydration schedule and taking precautions to avoid muscle cramps.

CrampFix allows you to beat muscle cramps naturally, using a blend of rapid-relief electrolytes, including sodium. When it comes to salt tablets vs. CrampFix, our product offers the added benefit of essential electrolytes that support healthy muscle function and nerve communication. 

Listen to your body, and give yourself what you need to feel your best. Remember that every step you take is one step closer toward reaching your goals. And your toughest training days? Those are the most valuable because they have so much to teach you. 

Reach the Finish Line With Fixx Nutrition

Integrating these five pre-race rituals into your training ensures optimal hydration, endurance, and muscle function. With science-backed nutrition and expert strategies, you can confidently approach race day at peak performance.

Explore our full range of energy gels, electrolyte drinks, and cramp relief solutions to fuel your training and race day success!