As organizers finalize preparations for Sunday's 49th annual Marine Corps Marathon by setting up water levels, aid stations and a Runners Village, marathon runners are also preparing. A marathon coach will give you advice on what you should do before you get to the start line.

Road closures, public transportation and what to know about the 2024 Marine Corps Marathon

According to Jill Brasky, former vice president of training at DC Road Runners, it's all about fuel and hydration. If you're participating in the Marine Corps Marathon, the first thing you should do is avoid eating strange foods that might upset your stomach.

“As wonderful as raw oysters are, if you've never tried them before, the night before race day is not the time to do these things,” Brasky said.

She added that spicy food like buffalo wings could also be a bad idea and could slow you down with frequent bathroom stops at the track.

Racers often want to “carb load,” or eat simple carbohydrates like pasta, rice, and potatoes, to increase their glycogen stores in their muscles and livers. Brasky warns against overdoing it.

“Maybe add half a bagel or a piece of toast in the days leading up to it,” she said.

How about breakfast?

“The traditional pre-race breakfast is oatmeal with a banana,” Brasky said of her own marathon experience. “Eat some kind of protein bar right before the start line.”

But the eating doesn't stop there: Newer runners in particular should consume light carbohydrates about every six kilometers or every 45 minutes.

“It keeps your energy levels high and that’s what causes you to hit the wall.”

Keeping up with hydration is also incredibly important. Basky recommends chicken soup or miso soup and coconut water in the days before the race.

“Just keep a bottle of water with you, but don’t overdo it. “You don’t want to be up and going to the bathroom every few hours the night before the race,” Brasky said.

The Marine Corps Marathon begins at 7:55 a.m. Oct. 27.

Get breaking news and daily headlines delivered to your email inbox by signing up here.

© 2024 WTOP. All rights reserved. This website is not intended for users within the European Economic Area.