17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)

Your race performance can be 90% decided before you even cross the start line. Here’s how.You’ve trained for months. You’ve put in the work. But race day is where it all comes together—or falls apart. In this episode, I break down 17 race day tools and tactics that can give you the edge, whether you’re aiming for a new PR or just want to avoid common race day mistakes. We’ll cover fueling, hydration, pacing, mental strategies, and expert-backed supplements to help you perform at your best.Stick around for a free training plan and checklist to apply everything we cover today.[00:00:05] 17 Race Day Tools, Tactics & Hacks (Overview)[00:01:37] Critical Warning Before You Use These Tips🔹 Race Day Tools & Tactics[00:04:54] Caffeine: How to Use It for Race Performance[00:07:35] Race Predictor Test: Know Your Fitness Level[00:09:37] Taper: The Right Way to Peak on Race Day[00:11:34] Quality Sleep: The Ultimate Legal Performance Enhancer[00:13:04] Resistance Band Routine for Strength & Injury Prevention🔹 More Race Day Strategies[00:15:18] Hydration & Electrolytes: How to Avoid Race Day Dehydration[00:18:23] Nutrition: Fueling Your Body for the Best Performance[00:21:12] Creatine for Runners: The Science Behind It[00:24:17] Tart Cherry Juice: Recovery & Anti-Inflammation Benefits[00:26:36] Beetroot Juice: The Endurance-Boosting Supplement[00:29:52] Cordyceps Mushrooms: Do They Actually Help Endurance?[00:31:47] Spirulina: Antioxidants for Recovery & Longevity[00:32:49] Beta-Alanine: A Secret Weapon for Speed & Endurance[00:35:22] Acetyl L-Carnitine: Fat Utilization for Distance Runners[00:37:00] CBD Oil: Recovery Benefits & Sleep Improvement[00:39:05] Bicarbonate (Baking) Soda: A Trick for Shorter Races[00:43:40] Sauna: The Science of Heat Training for Performance Gains[00:47:54] More Warnings – What to Watch Out for[00:49:53] The Finish Line: Consistency & Habit Traps to AvoidLinks📈 Get your free Race Day Toolkit & 1% better Training Guide - dlakecreates.com/racetoolkitfree🎧 Listen, read and learn more about race day tools - dlakecreates.com/racetoolkit✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20Follow DLake Runs on Instagram - instagram.com/dlakecreatesFollow DLake Runs on Strava - strava.com/athletes/120507Get your KZN Running Singlet Tanks - kznrun.com.au/pages/run-clothingng✨ Magic Mind 48% Off Your Next Order https://magicmind.com/DLAKE20Go here to get all of the studies and future learnings Hosted on Acast. See acast.com/privacy for more information.

Om Podcasten

This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.