Image Source: WUSA9
Marine Corps Marathon 2026 runners are making their final preparations for the 26.2-mile race, and a local champion has offered practical advice for making it to the starting line healthy, fueled and ready. Tessa Barrett, an Arlington, Virginia, resident and reigning women’s division champion, says the final days should focus less on gaining fitness and more on hydration, rest, nutrition and a sensible race strategy.
Barrett, who has won the Marine Corps Marathon women’s division in back-to-back years, spoke with WTOP ahead of race weekend. Her message for first-time runners and experienced marathoners is straightforward: avoid last-minute extremes and focus on the basics that can make a major difference over 26.2 miles.
Powerful Marine Corps Marathon 2026 hydration advice
“Hydration is number one,” Barrett said, emphasizing that runners should not rely on water alone. She recommended combining water with an electrolyte drink, sports drink or another preferred source of electrolytes.
That preparation should continue during the race. Fluids and carbohydrates help support energy levels, particularly as runners spend several hours on the course. Barrett also noted that the Interstate 395 bridge near mile 20 is notorious for cramps, making consistent hydration and electrolyte intake especially important.
- Drink fluids consistently before the start.
- Include electrolytes rather than relying only on plain water.
- Continue hydrating during the race.
- Do not wait until late miles to address thirst or fueling needs.
Critical final-week preparation for runners
With race day close, runners cannot build significant new fitness. Barrett said resting the legs is now more valuable than squeezing in another hard workout. If a runner feels compelled to run, she advised keeping the effort easy and limiting it to approximately 20 to 30 minutes.
Rest can be particularly important for those attending the race expo at the National Building Museum. Walking around Washington, D.C., can add unexpected time on tired legs, so runners should look for opportunities to sit, relax and conserve energy.
Sleep is another priority. Barrett urged runners to get enough rest in the days before the race, especially on Friday night. She acknowledged that nerves can make it difficult to sleep well on the night before a marathon, which is why banking quality rest earlier can help.
Smart carbohydrate loading and race-day breakfast
Barrett said runners should increase carbohydrate intake during the days before the marathon to build glycogen stores, the body’s main source of fuel during prolonged exercise. She described herself as relatively small but said she aims for roughly 400 to 500 grams of carbohydrates per day in the final days before a marathon.
That amount may feel uncomfortable for some runners, but Barrett said the strategy can produce a noticeable benefit on race day. Familiar foods, including simple carbohydrate-rich snacks, can help runners meet their intake goals without experimenting with unfamiliar meals.
Breakfast should not be skipped. Barrett said runners should eat something they know they can tolerate, ideally two to three hours before the start. Her own experience involved trial and error, reinforcing the importance of practicing race-day nutrition during training rather than trying something new on marathon morning.
Revealed: Barrett’s winning fueling strategy
Barrett recommended taking in carbohydrates and fluids every 20 to 30 minutes while running. She said runners should begin fueling early, with opportunities around the 5-kilometer mark, 10-kilometer mark and halfway point.
Energy gels can contain as much as 30 grams of carbohydrates per serving, but runners should not feel pressured to consume a full gel if their stomach does not cooperate. Barrett’s advice was simple: a partial gel is better than none.
Waiting until mile 20 can be too late because the fuel may not reach the muscles until the race is nearly over. Planning smaller, regular amounts can be easier on the stomach and help prevent an energy crash in the final miles.
Conserve energy, then attack the final 10K
Barrett described the course as fair, with its most significant elevation changes occurring during the opening miles. Her recommendation is to avoid spending too much energy early: “Run the first 20 and then race the last 10K.”
That approach gives runners room to adjust for weather, crowds, hills and changing energy levels. Barrett also acknowledged that race strategies can change once the shoes hit the pavement. Staying flexible and concentrating on an individual goal can be more useful than forcing a rigid pace plan.
Recovery begins immediately after the finish. Runners should continue replacing fluids and eating after the race, even while celebrating. For Barrett, that celebration may include a martini, but the broader message remains clear: hydration and nutrition still matter after the medal is earned.
Frequently asked questions
What is the most important last-minute tip for the Marine Corps Marathon 2026?
Barrett’s top recommendation is to prioritize hydration with both water and electrolytes while resting the legs before race day.
How much should runners train in the final days?
Runners should avoid hard workouts. If they run, Barrett recommends an easy session lasting no more than 20 to 30 minutes.
When should marathon runners eat breakfast?
Runners should eat a familiar breakfast roughly two to three hours before the start, depending on what their bodies tolerate best.
How often should runners fuel during the race?
Barrett advises taking in fluids and carbohydrates every 20 to 30 minutes, beginning early rather than waiting for the final miles.
What pacing strategy does Barrett recommend?
She advises conserving energy during the opening 20 miles and racing the final 10K while remaining flexible about changing race conditions.
