Marathon Week Tips: How to Nail Your Dublin Marathon

The Dublin Marathon is just around the corner — and whether it’s your first race or your fifth, those last few days can make all the difference.

We asked John Belton for some advice to get you marathon ready. John Belton is a seasoned personal trainer with over 23 years of experience, dedicated to transforming lives through health and fitness. His global journey has seen him coach athletes and individuals worldwide, instilling principles of wellness, strength, and vitality. His endurance feats include conquering some of the world’s toughest ultra marathons in the Arctic Circle and the Amazon, where he secured second place and joined an elite group of only 50 individuals to complete the Beyond The Ultimate Amazon Series.

Here’s everything you need to know to show up confident, prepared, and ready to fuel your best with Bodyfirst Nutrition.

1. Final Days Before the Marathon: Focus on Tapering and Recovery

In the final days before your marathon, it’s all about tapering — easing off your training so your body can recover and store energy for race day. You’re not gaining new fitness now; you’re letting all your training sink in.

• Keep your runs light and easy — just enough to stay loose.
• Stretch and mobilize daily to prevent tightness.
• Prioritize sleep and hydration to give your body the best chance to perform.
• Visualize your race — imagine your pacing, fueling, and how you’ll handle each section.

For a deeper dive into recovery principles, check out Sport Ireland’s training advice

You’ve done the work — now it’s about trusting your training and arriving fresh on the start line.

2. Race Morning: What to Eat Before the Marathon

Marathon morning is not the time to experiment. Stick with what’s familiar and easy to digest. You want something rich in carbs, moderate in protein, and low in fat and fiber.

Great breakfast options:

• Oats with honey or banana

• Toast with peanut butter

• A plain bagel or rice cakes

Hydrate well, but don’t overdo it — sip water steadily in the hours before the race.
Eat 2–3 hours before start time, and if needed, take a small snack or energy gel about 30–45 minutes before the gun goes off.

Need race-day nutrition support? Explore our Bodyfirst Endurance range for energy gels and electrolyte hydration formulas trusted by Irish runners

3. After the Marathon: Recover Smart

You’ve crossed the finish line — congrats! ? Now recovery is key.

Right after your race:

• Keep moving for 10–15 minutes (walk or stretch gently).

• Rehydrate and refuel with a combo of carbs and protein to aid muscle repair. Studies show that combining carbohydrates and protein post-race aids faster recovery (NCBI Study on Endurance Recovery).

• Rest well for the next few days, but light activity like walking or swimming will help blood flow and reduce soreness.

When you’re ready to run again, start slow — your body needs time to bounce back. Remember: recovery is where your next performance begins.

 4. Top Tips for the Dublin Marathon

A few last-minute reminders to make your Dublin Marathon experience your best one yet:

Know the course:
Familiarize yourself with the official Dublin Marathon route map so you can plan your pacing

Hydration & fuel:
Stick to your fueling plan. Take gels and water at consistent intervals. Dublin weather can be unpredictable — layer up or wear something easy to shed.

Pacing:
Start conservatively. The first half should feel comfortable; the second half is where you cash in that patience.

Enjoy it:
The crowd support in Dublin is incredible — feed off the energy, smile for the cameras, and celebrate your hard work.

Quick Q&A

If you’re using gels, how many should you take — and when?

Aim for one gel every 30–40 minutes, starting around the 30-minute mark. Don’t wait until you hit the wall — stay ahead of fatigue. For most runners, that’s 4–6 gels for the full marathon.
Always take gels with a few sips of water, and only use gels you’ve practiced with during training.

Any clothing to avoid?

Avoid anything new on race day — this is not the time to test new shoes or gear. Stick to what’s worked during training.
– Skip cotton (it traps sweat and causes chafing).
– Choose light, moisture-wicking fabrics, and remember — you’ll heat up fast, so dress for it being about 10°C warmer than it feels at the start.

Final Word

You’ve put in the miles, the effort, and the discipline. Now it’s time to enjoy the race, soak in the atmosphere, and trust your preparation. Whether it’s your first marathon or your tenth — go out there, stay strong, and fuel your best with Bodyfirst Nutrition.