Getting perfect sleep every night is unrealistic – but what you do during the week can set you up to feel rested, even if the night before the race is a bit of a write-off.
Banking good sleep early
Think of sleep as a reservoir. It doesn’t all come down to one night. In the days leading up to your marathon, make a point of getting to bed slightly earlier and giving yourself time to wind down. These earlier nights help build up a buffer, so even if nerves kick in the night before the race, your body still has what it needs.
If you normally cut things close with your bedtime, this is the week to be a little stricter. Avoid screens, skip the late caffeine, and create a pre-sleep routine that helps signal to your body that it’s time to rest.
Keep your routine predictable
Your body likes rhythm. One of the biggest disruptors to pre-race sleep is changing too many things at once – new beds, new food, new environments. If you’re travelling, bring something familiar: your usual pillow, a favourite snack, even your go-to book. The more your brain recognises the pattern, the easier it is to switch off.
In terms of movement, keep things light. A short run or gentle walk can help you settle in the evening, especially if you’ve been sitting around all day. But now is not the time for long sightseeing tours or last-minute workouts. Your job is to arrive rested.
Reduce the physical tension
Nerves don’t just live in your head – they sit in your body, too. Tense muscles, tight shoulders, sore feet. Giving your body some attention can ease the physical stress that makes it harder to sleep.
Stretching, foam rolling or putting your feet up for 10–15 minutes can help. Many runners find wearing recovery shoes in the evening – especially after a day of walking around or attending the race expo – helps reduce tension and foot fatigue, making it easier to relax.
If you can’t sleep, don’t stress
Everyone has a restless night before a big race. One bad sleep won’t undo months of training. Focus instead on staying calm, limiting screen time, and lying still in a dark room. Rest still counts, even if you’re not fully asleep.
Supporting your body with smart habits, good footwear and a bit of patience can go a long way during race week. And if you’re looking for an easy win, swapping into a pair of OOFOS in the evening might just help you switch off – starting from the feet up.
