Key Summary
In the final week before your marathon, consistency beats intensity. Use the shoes you’ve trained in, avoid anything new, plan your race kit early, practise your fuelling approach, and take blister prevention seriously. If pain is building (heel, Achilles, shin, knee or ankle), don’t gamble — address it early so you can start confidently and finish strong.
1) Footwear: pick the shoe you trust
If you rotate shoes during training, this week is when you commit to what feels most reliable. The best marathon shoe is not necessarily the newest or lightest — it’s the one that your body has already proven it can tolerate. As a general rule, your race-day shoes should have enough mileage to feel “broken in” but not so much that cushioning and stability are worn down. If you’re tempted to switch late because of a new release or a friend’s recommendation, resist it. Race day is not the day for experiments. If you’re unsure how shoe choice affects efficiency and fatigue, you may find these helpful: How to choose running shoes and Running shoe weight: what really matters .2) Race kit: lay it out early and remove unknowns
In the final week, organisation reduces stress. Collect your race pack early, then set up your entire kit at home: bib, singlet/shirt, shorts, socks, hat/visor, sunglasses, watch, gels, and anything you use for chafe prevention. The key rule: nothing new. No new top, no new shorts, no new socks, no new anti-chafe product. If it hasn’t been tested on a long run, it doesn’t belong on race day. Socks matter more than most runners realise. Technical socks that wick moisture and reduce friction help lower the risk of “late race” blisters when your feet are hot and slightly swollen. If you’re blister-prone, read: Blister Management 101 and Performance socks: the perfect pair.Quick Tip
Do a full “dress rehearsal” at least once this week: shoes + socks + kit + gels. It doesn’t need to be a long run — the goal is confirming fit, comfort, and zero surprises.
3) Hydration: start early, keep it steady
Hydration isn’t something you can fix on race morning. If you’re already dehydrated, you’ll feel it late in the race. A steady approach in the final 2–3 days is usually best: regular water intake, plus electrolytes if you tend to cramp, sweat heavily, or run hot. Avoid over-drinking. The goal is normal hydration and stable energy, not constantly forcing fluids. Monitor your urine colour (pale straw is a common “normal” target) and keep your intake consistent.4) Fuelling: simplify and commit to a plan
Marathon fuelling is subjective, but the principle is universal: you want to start fuelling before you feel empty. If you’ve practised gels during long runs, use the exact same products and timing. If you haven’t practised, keep it conservative — and avoid trying a new gel brand on race day. Many runners do well with a steady rhythm (for example, a gel roughly every 40–60 minutes) paired with fluids at aid stations. Some prefer smaller, more frequent intakes. Either way, consistency matters more than perfection. If you tend to fade late in races, it’s often a combination of pacing and fuelling. This article will help: The Last Mile: how to stop fading and finish stronger .5) Pacing: the fastest mistake is starting too hard
The marathon rewards patience. Most runners don’t “blow up” because they’re not tough enough — they blow up because they spend too much energy early. Your first 10–15 km should feel controlled. If you’re working hard early, you’ve already borrowed from the last 10 km. A simple mindset: start conservatively, settle into rhythm, then commit later. Finishing strong feels very different from hanging on. If pacing is a consistent struggle, consider adjusting your plan so the second half is steady rather than survival. For a performance framework that also reduces injury risk, see: Crush your PB by running slow.6) Troubleshooting common “last week” pain
It’s common to feel niggles during taper week because you’re paying attention and your body is changing load patterns. But pain that’s worsening, sharp, or altering your gait should be taken seriously. Common marathon-related pain patterns include:- Heel/arch pain: often linked with plantar fasciitis or irritation from barefoot time and footwear changes (read more)
- Achilles pain: often triggered by hills, speed sessions, or sudden shoe changes (read more)
- Shin pain: may reflect overload or changes in cadence and mechanics (read more)
- Ankle pain or instability: can alter stride and increase fatigue late in the race (read more)
- Knee pain: can worsen as fatigue increases and mechanics break down (read more)
When to Seek Help
Seek assessment if pain is sharp, worsening day-to-day, causes limping, or is associated with swelling, heat, or night pain. If you’ve had stress fracture history or the pain is focal and increasing, don’t guess.
7) Final-week checklist (keep it simple)
- Choose your shoes and socks and stick with them
- Lay out race kit early and remove unknowns
- Hydrate consistently in the final 2–3 days
- Keep fuelling simple and use what you’ve tested
- Plan pacing conservatively and avoid early surges
- Protect hotspots early to prevent blisters
- Address worsening pain early rather than hoping it disappears
Want to Start Race Day Confident?
If you’ve got a niggle, persistent soreness, or you’re unsure about footwear and blister prevention, an assessment can help you calm symptoms and make smart last-week decisions.
