How do you prepare your legs for a running race?
Training is over, the race is approaching. The last week largely determines how fresh you'll feel at the start. In this article: how to prepare your legs with tapering and nutrition, what not to do, and the role of compression.
The last week: tapering
Tapering, reducing your training volume in the last week or two, is one of the best-supported performance strategies available. A meta-analysis by Bosquet and colleagues (Medicine & Science in Sports & Exercise, 2007), which compiled 27 studies, showed that a taper of about two weeks, where you reduce your training volume by 41 to 60 percent while maintaining intensity and frequency, improves performance by an average of 2 to 3 percent. For a three-hour marathon, that's several minutes. The classic mistake is trying to make up for lost time in the last week, or conversely, coming to a complete standstill; both are counterproductive.
Maarten, runner and co-founder of KINEX, has run multiple races, including the Paris Marathon: "Fewer kilometers, but stay sharp. My legs get rest and can recharge."
Carbohydrates: for whom and when?
For distances over approximately 30 kilometers, carbohydrate loading helps to fill your glycogen stores and delay hitting the wall. The modern approach is targeted: about 7 to 12 grams of carbohydrates per kilo of body weight in the last 24 to 48 hours, combined with rest. The old protocol of avoiding carbohydrates for days beforehand is outdated; research by Bussau and colleagues (2002) showed that one day of good loading already yields almost the full effect. For distances up to and including the half marathon, you usually don't even need to load; a good taper is sufficient.
On race day
The golden rule: nothing new on the day itself. No new shoes, no new gel, no socks you've never worn before. A gentle warm-up, familiar clothing and shoes, and food you know. If you want to wear compression on race day, wear it during a few training sessions first so it feels familiar.
What role does compression play?
The benefit of compression isn't in the race itself, but around it. In the run-up, it can keep your legs calm and light, so you feel fresh at the start. And the effect is most consistent in recovery immediately afterwards: less heavy and stiff in the days after the race. This aligns with what we know about muscle recovery after a marathon. From this perspective, compression isn't a performance trick, but a tool to work towards the race feeling fresh and to recover well afterwards.
The checklist for the last 48 hours
Keep your training volume low, ensure your carbohydrates and fluids are in order, get enough sleep, prepare familiar clothing and shoes, and try nothing new. The hard work is already done; rest is now your best training.
Conclusion
The two proven pillars in the run-up are tapering and, for long distances, smart carbohydrate loading, plus sleep and hydration. Equipment won't win a race for you, but it can protect your rhythm and comfort if you're already familiar with it, and compression helps you start with fresh legs and recover faster afterwards.
Perseverance wins. Trust your preparation, not a trick.
Medical disclaimer
This article provides general information and is not personal medical or nutritional advice. Tailor your preparation and nutrition to your own situation and consult a professional if in doubt.
Sources
Bosquet L, Montpetit J, Arvisais D, Mujika I (2007), Medicine & Science in Sports & Exercise · Wang Z et al. (2023), PLOS ONE · Bussau VA et al. (2002), European Journal of Applied Physiology · Burke LM et al. (2011), Journal of Sports Sciences
