Running for (Long) Life : Biohack Checklist for Marathon Runners Part 2

15 min readJan 16, 2024

16.01.2024

Hey, champions!

This is Part 2 of the Biohack Checklist for Marathon Runners. In this newsletter, I will share biohacks that you can execute 1 day before the marathon to 2 days after it. You can find Part 1 (from 2 weeks before the marathon to 5 days before it) here: Biohack Checklist for Marathon Runners Part 1.

Before we get into biohacks and their science, I want to share some science and research about the response of our body to extreme endurance events such as running a marathon.

Extreme endurance sports can cause several kinds of harmful metabolic, immunologic, and physiological changes that may adversely affect sports performance as well as harm an athlete’s overall health if enough recovery is not provided. This is important. A study used untargeted proton nuclear magnetic resonance metabolomics to characterise the post-marathon recovery metabolome by systematically comparing the blood metabolite profiles of 15 athletes before, immediately after, 24 hours, and 48 hours after the race.

Here’s what the findings revealed

A total of 26 metabolites differed significantly between post-marathon and recovery time points.
These differences were primarily attributed to adenosine triphosphate recovery, redox balance and glycogen stores, amino acid oxidation, changes in gut microbiota, and energy drink consumption during the post-marathon recovery phase.
Metabolites linked to delayed-onset muscular pain were also discovered.

You can learn more about the study here: The metabolic recovery of marathon runners: an untargeted 1H-NMR metabolomics perspective (2023)

Have you heard about Iten, a remote town in Kenya? It is well known for producing outstanding long-distance runners like Brigid Jepscheschir Kosgey (2020 Tokyo Olympics — Silver), Pamela Jelimo (2008 Beijing Olympics 800 m — Gold, 2012 London Olympics 800 m — Bronze) and Hellen Obiri (2016 Rio de Janeiro 5000 m — Silver, 2020 Tokyo 5000 m — Silver). Although many Kenyan runners run more than 100 km a week, there is a general belief in the community that quality overrides quantity. They prioritise recovery and training smarter to run faster. It’s probably this mindset that gives way to so many talented athletes from the region.

The entire Marathon Runner Preparation and Recovery Checklist is available for download below. I recommend printing and placing it on your work desk for ease.

<<Download Marathon Runner Preparation and Recovery Checklist for Free>>

1 Day Before the Marathon:

Have a carbohydrate-rich meal, but keep it moderate to avoid digestive issues.
Practise vagus nerve stimulation with diaphragmatic breathing (deep belly breathing) for anxiety and stress relief before the marathon. Diaphragmatic breathing or deep belly breathing stimulates the vagus nerve, fostering parasympathetic activation, which contributes to increased vagal tone and improved HRV, reflecting enhanced autonomic balance.
Instruction/Notes
Lie down or sit comfortably with one hand on your chest and the other on your abdomen.
Inhale slowly and deeply through your nose, allowing your abdomen to expand (your chest should remain relatively still).
Exhale slowly through your mouth, emptying your lungs completely.
Focus on the rise and fall of your abdomen with each breath.

3. Wear the right shoes to improve your balance and stability during the race. Every piece of footwear you own will have a lasting impact on your balance and stability. It’s important to wear the right footwear and give your feet and ankles appropriate support and stability. Choosing the right shoes can also significantly improve your balance, lowering the risk of falls and other balance-related accidents during the marathon. Please ensure you don’t try any new footwear or clothing for the big race — they should all have been comfortably worn in by now!

Shoes with a wider base and a lower centre of gravity can help distribute your weight more evenly, making it easier to maintain your balance.
Shoes with good traction help prevent slips and falls, while shoes with cushioning absorb shock and reduce your risk of injury.
I now prefer minimal shoe wear and you may have seen me running in my Vibram (webbed shoes) which I enjoy racing in.

4. Practise five rounds of stretches throughout the day for increased blood circulation to the stretched muscles. This can help relieve initial stiffness and provide a mild sense of relaxation. Stretching five times throughout the day offers several physiological benefits. Regular stretching helps counteract the negative effects of prolonged sitting by promoting blood circulation, preventing muscle stiffness, and maintaining joint flexibility. It also enhances muscle elasticity, reduces the risk of musculoskeletal imbalances, and contributes to better posture. Stretching intervals can mitigate the physical strain of sedentary activities, promoting overall well-being and potentially improving focus and productivity.

Here are some stretches you can pepper throughout your day.

Morning hamstring stretch (upon waking up): While standing, extend one leg forward with your toes pointing up. Lean slightly forward at the hips while keeping your back straight. Hold for 20–30 seconds on each leg.
Mid-morning neck stretch: Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 20 seconds on each side.
Lunchtime forward fold: Sit on the edge of a chair, feet flat on the ground. Slowly hinge at your hips, reaching towards your feet. Hold for 20–30 seconds.
Afternoon chest opener: Stand or sit tall, clasp your hands behind your back, and gently lift your arms while squeezing your shoulder blades together. Hold for 20 seconds.
Evening quad stretch (before bed): Stand on one leg, bend your other knee, and grab your ankle. Gently pull your ankle towards your glutes while maintaining balance. Hold for 20–30 seconds on each leg.
Light massage (optional): If you can, I also recommend a light massage (not deep tissue, just a light oil massage) about 48–72 hours before race day. This can help loosen any last-minute knots and tight points.

5. Get 20 minutes of red light therapy before bed for improved sleep quality and rejuvenation the day before the marathon. Red light therapy has been associated with improvements in sleep quality, potentially influencing circadian rhythm and melatonin production. Red light therapy can be done at home by purchasing a red light therapy device or panel.

Here are some pointers to get you started:

Distance: The optimal placement for a red light therapy panel is 6 to 8 inches away from you.
Wavelength: Red light therapy doesn’t just call for red-tinted light from a coloured bulb. It is important to use a device that emits red light wavelengths within the therapeutic window, which are from 630 nm to 660nm (red) and from 810nm to 850nm (NIR).
Duration: Keep your red light therapy sessions to a duration of 10–20 minutes. Goal: Red light therapy can be applied to the whole body for improved sleep or to a particular joint or limb for injury prevention.
Alternative: Don’t worry if you can’t access a red light panel. A short 10–15 minute session in the steam room or sauna will also help relax you and prepare for deeper sleep.

The entire Marathon Runner Preparation and Recovery Checklist is available for download below. I recommend printing and placing it on your work desk for ease.

<<Download Marathon Runner Preparation and Recovery Checklist for Free>>

The Morning of the Marathon:

Consume a familiar and easily digestible pre-race meal a few hours before the start. It is important that you have tried this before so that you don’t end up with a heavy and full stomach. I used to eat two slices of gluten-free toast with homemade blueberry jam. Now, I have half a chopped apple (with its skin), in a small bowl with some blueberry yoghurt and gluten-free chocolate granola. The fibre in the apple locks in the sugar, the antioxidants in the blueberries soak up free radicals and provide glycolytic energy and the chocolate granola adds more sugar.
Sip water regularly in the hours leading up to the race.
Stretch and breathe for 20–30 minutes before the race to improve blood circulation throughout your body, delivering oxygen and nutrients to your muscles more efficiently. Stretching and deep breathing exercises can help regulate blood glucose levels by improving insulin sensitivity and enhancing muscle glucose uptake. These exercises activate the parasympathetic nervous system, which promotes relaxation and stress reduction, leading to improved glucose control. Additionally, stretching exercises can enhance blood circulation, facilitate nutrient delivery to the muscles, and aid in glucose utilisation.
Stay focused on your race strategy and maintain a positive mindset.
During the run, chew some dark chocolate-covered coffee beans for extra energy. Caffeine is a stimulant and can help pick up your energy levels during the race. I usually start this around the 16-kilometre mark and have a few beans every hour.
Fuel your race with dates, oranges, salt tabs, or water. I don’t have any fixed rules for these and am guided by the weather conditions on the day and how I am feeling. Use wherever works for you but make sure you fuel, hydrate, and manage your salt levels properly. You don’t want low salts to be the reason for not making it to the finish line.

Optional: For the full marathon, given the temperature and humidity in Mumbai, I now take 1000mg of paracetamol before the race. This helps manage my core body temperature and prevents me from overheating. I also take an Ibuprofen 400mg to prophylactically reduce race-induced joint and tendon swelling.

The entire Marathon Runner Preparation and Recovery Checklist is available for download below. I recommend printing and placing it on your work desk for ease.

<<Download Marathon Runner Preparation and Recovery Checklist for Free>>

Immediately after the marathon:

Rehydrate with water or a sports drink to replace fluids lost during the race and to improve recovery and HRV. Staying hydrated after the marathon can help improve heart rate variability (HRV) by ensuring your body has the right fluid levels to perform optimally. Dehydration can lead to a loss of blood volume and an increase in heart rate, which can negatively impact HRV. Adequate hydration also lowers the risk of muscle cramps, fatigue, and injury, allowing for more consistent workouts and better recovery. Staying hydrated is essential for maintaining optimal health and performance, especially when physical activity increases.

Drink enough water: Make sure you drink enough water to stay hydrated before, during, and after your workout. A general guideline is to drink at least 8–10 glasses of water per day. However, your needs may vary depending on your body size, activity level, and other factors.
Monitor your hydration levels. Pay attention to signs of dehydration, such as dark urine, a dry mouth, and thirst. Keep track of your fluid intake and adjust accordingly to ensure adequate hydration.
Choose the right fluids: In addition to water, consider other fluids that support hydration and electrolyte balance. For example, sports drinks (without sugar) or coconut water.
Consider your environment: If the marathon takes place in hot or humid conditions, you may need to increase your fluid intake to compensate for sweat loss.

2. Consume a post-race snack or drink with a mix of carbohydrates and protein to kickstart recovery. Do not overdo it! Your body has just completed a mammoth effort and very little blood is flowing to your gut and digestive system right now (and the rest of the day). So eat small and light meals for the next 16–24 hours. A glass of beer with your friends is fine but don’t overdo the alcohol either — it will end up impairing your recovery.

3. Take a 15-minute “awe walk” to ground yourself, lower stress, and improve nervous system regulation after the long run to help the body transition from high-intensity exercise to rest. Awe-walking is the practice of deliberately seeking out and immersing yourself in the awe-inspiring natural beauty all around us. Awe walks help us to reconnect with nature deeply. They reduce stress, regulate the nervous system, and promote cardiovascular health. Thus, an awe-inspiring walk before the event can serve as a powerful tool to ground yourself before the big event.

4. Take a second to stretch and breathe to lower your resting heart rate (RHR) and avoid muscle stiffness after the long run. Your resting heart rate (RHR) is a key indicator of overall heart health. Stretching and breathing exercises can lower your RHR by reducing stress and promoting relaxation. Certain restorative poses, such as forward folds and gentle twists, can relax the muscles and calm the nervous system. Lowering your RHR can make your heart work more efficiently, decreasing the risk of heart disease and boosting general well-being.

5. Visit the medical tent for a quick checkup and assistance if needed.

6. Take a moment to celebrate your accomplishments and reflect on the race experience. We often get swept up in thoughts of the future and all the things we desire — like a dream job, a swanky house, or an exotic vacation. However, this makes it easy to overlook the incredible things that already fill our lives. That’s why it’s essential to take a moment to pause and reflect on the positives you experience each day. You’ve accomplished a significant milestone — take a minute to celebrate yourself!

The entire Marathon Runner Preparation and Recovery Checklist is available for download below. I recommend printing and placing it on your work desk for ease.

<<Download Marathon Runner Preparation and Recovery Checklist for Free>>

1–2 Hours After the Marathon:

Use the MyPlate method of portion control to consume a balanced diet. The MyPlate method of portion control recommended by the USDA helps reduce self-selected portion sizes. According to this method, you need to fill half your plate with vegetables, one-quarter of your plate with protein, and one-quarter of your plate with grains or carbohydrate foods like bread, roti, or rice. This ensures the inclusion of multiple foods from each food group. By filling half of your plate with vegetables, you can choose different types and colours, giving you a diverse range of vitamins, minerals, and antioxidants. Including a variety of grains, such as whole grains, provides essential carbohydrates and fibre. Similarly, adding various sources of lean protein, such as poultry, fish, beans, and nuts, ensures an adequate intake of essential amino acids.
Drink coconut water instead of coffee to restore electrolyte balance in the body. Coconut water is packed with magnesium and potassium, which can help your muscles relax. It also contains vitamin B, which can lower your stress levels and help you sleep better. And that’s what makes coconut water a healthy alternative to coffee after finishing the race.
If experiencing any unusual pain or discomfort, seek medical attention promptly.
Spend some time resting and elevating your legs to enhance recovery.

The entire Marathon Runner Preparation and Recovery Checklist is available for download below. I recommend printing and placing it on your work desk for ease.

<<Download Marathon Runner Preparation and Recovery Checklist for Free>>

Later in the day:

Continue to drink water consistently throughout the day to stay well-hydrated.
Consume smaller, frequent meals to provide a steady supply of nutrients.
Engage in light activities like walking or swimming to promote blood circulation.
Practice calf stretches with a foam roller to relieve tension and stimulate blood flow in targeted muscle groups. Stretching your calves activates the muscles, stimulates blood flow, and increases short-term range of motion and flexibility. It also relieves post-exercise soreness and can improve your flexibility and range of motion. You can also do this when your muscles feel stiff, even without a workout.
Practice 1 minute of calf stretches with a foam roller post-workout for recovery or whenever your muscles feel stiff.
Step 1: Sit upright with the foam roller placed horizontally under the calves.
Step 2: Using your hands to push your hips off the ground, slowly roll your calves up and down over the roller for one minute.
Step 3: Use your hands to control the amount of pressure and shift your legs to stretch at multiple angles.
Get a pick-me-up with the 1–1–1 method for increased resilience and contentment when faced with setbacks after the race. We all feel disappointed when faced with setbacks. However, the 1–1–1 method offers a simple and effective approach to overcoming them. All you need to do is write down three things: 1 win, 1 point of tension, and 1 point of gratitude. Acknowledging one win lets you celebrate your progress and build confidence. Naming one point of tension takes the burden of it off your mind and can be a therapeutic outlet for your worries. Reflecting on one point of gratitude helps you gain perspective and appreciate what’s important in your life. This approach can help you deal with setbacks by promoting positivity, mindfulness, and resilience.
Use lavender essential oil during your bedtime routine for improved sleep and relaxation. Lavender essential oil can promote sleep and relaxation by calming the mind and body. Its potential benefits include reducing insomnia symptoms, improving sleep quality, and decreasing sleep disturbances. The use of lavender essential oil in your bedtime relaxation routine is an additional sign to your brain and body that it’s time to unwind and prepare for sleep. This can improve your sleep hygiene and overall sleep patterns.
Indulge in pool time. Immersing the body in water is very therapeutic as the hydrostatic pressure exerted by the water on the muscles can help massage away the built-up lactic acid in your muscle cells.
Indulge in cold water immersion to normalise HRV and RHR. Cold water immersion can increase dopamine release in the brain, leading to improvements in mood, mental health and overall well-being. Research also suggests that cold water immersion can improve your heart rate variability (HRV) and resting heart rate (RHR). This is because cold water immersion activates the parasympathetic nervous system, which can lead to an increase in HRV and a reduction in RHR.
Here’s how to tap into the benefits of cold water therapy
Step 1: If you have access to a bathtub, fill it up with cold water at a temperature between 50°F (10°C) and 70°F (21°C). You may even add ice cubes for some extra chill.
Step 2: Immerse yourself in the cold water for 1 to 4 minutes. If you don’t have a bathtub, a cold shower about 5 minutes long will work just as well.
Step 3: You can increase the duration of your cold water therapy as your body adapts to this practice over time
Use turmeric as a natural anti-inflammatory agent that can greatly help reduce swelling and pain. If you need to have additional pain relief then please speak with your medical professional to get appropriate advice on which Non-steroidal anti-inflammatory to take and its dosages.

Disclaimer: The recommended biohacks come from our library of 200+ peer-reviewed, expert-led, and scientifically backed biohacks. However, please ensure that you implement and execute these biohacks in consultation with your running coach and/or licensed medical professional. The entire Marathon Runner Preparation and Recovery Checklist is available for download below. I recommend printing and placing it on your work desk for ease.

<<Download Marathon Runner Preparation and Recovery Checklist for Free>>

2 Days After the Marathon:

Take 3 g of leucine supplement to lower the risk of losing muscle mass and strength with age. Leucine supplementation may help reduce the risk of sarcopenia, which is the loss of muscle mass and strength with age. Leucine is an essential amino acid that plays an important role in muscle protein synthesis. Leucine, when combined with Vitamin D, has a significant impact on handgrip strength and gait speed — markers of strength and agility during old age. A dosage of 3 g of leucine along with 800 IU of vitamin D for 13 weeks shows a promising impact on strength.
Maintain good hydration levels to support recovery processes.
Do some low-impact exercises for enhanced recovery. Performing low-impact exercises during your recovery period can reduce stress, burn calories, and improve your overall well-being. High-intensity workouts may feel overwhelming or exhausting during this time, so low-impact exercises like yoga, swimming, or walking can be a more comfortable and sustainable option. These exercises can keep your heart rate up, improve circulation, and boost your mood and energy levels without causing too much strain.
Take an ice-cold bath for 5–10 minutes to improve muscle recovery after running the marathon. Research indicates that cold water therapy, such as ice-cold baths or showers, may potentially benefit muscle recovery after exercise. Cold temperatures trigger vasoconstriction, which narrows blood vessels and reduces inflammation. This constriction helps decrease swelling and pain, facilitating recovery. Cold therapy also stimulates blood flow once the cold stimulus is removed. This aids in oxygen and nutrient delivery to your muscles for repair and regeneration. Furthermore, the cold temperature can potentially minimise muscle damage by slowing down metabolic activity and reducing the production of harmful byproducts associated with intense physical activity like running a marathon.

The entire Marathon Runner Preparation and Recovery Checklist is available for download below. I recommend printing and placing it on your work desk for ease.

<<Download Marathon Runner Preparation and Recovery Checklist for Free>>

Running a marathon is more than just the race. Embrace the little challenges that come your way as opportunities, as they fuel your strength and determination. The finish line is more than simply a destination; it is a celebration of your perseverance. So, as you lace up, breathe in that electric atmosphere, and with every stride feel the sheer joy of the run. Kudos to you for your incredible effort! May each step carry you closer to your victory — both on the track and within yourself.

Sources

https://www.frontiersin.org/articles/10.3389/fphys.2023.1117687/full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9579836/

https://www.news-medical.net/health/Infrared-Therapy-Health-Benefits-and-Risks.aspx

Running for (Long) Life : Biohack Checklist for Marathon Runners Part 2

Written by Marcus Ranney