Prepare for St. Jude Memphis Marathon® Weekend With Our Top 5 Running Tips

In addition to supporting the work of St. Jude, the event weekend has become a mainspring for the city. In 2023, St. Jude Memphis Marathon® Weekend had a $37 million economic impact on the city of Memphis, supporting hundreds of local businesses.

Beyond its charitable and economic impact, the event is also made special by the opportunity it provides everyone (regardless of age or experience) to actively join in and support the lifesaving mission of St. Jude Children’s Research Hospital®. With race options ranging from a 5K to a marathon, there’s an event for everyone looking to get involved!

Below, we’ve provided our top five long-distance running tips to help prepare you for your next event so that you can have a safe, fun, and rewarding experience. 

Train Ahead of Time

Whether it's your first time lacing up running shoes or you're a seasoned pro, it’s always a good idea to follow a training plan leading up to a race. Starting your training as early as possible and working your way up to your desired race length will reduce your risk of injury and help make your racing experience more comfortable. Consider implementing a weekly cross-training routine that includes stretching, running, and strength training, with each workout preceded by a warm-up. Be sure to also include at least one rest day per week. 

If you’re registered for an event alongside family members and friends, use the lead-up as an opportunity to train together. This can make the whole experience more social and enjoyable! 

Fuel Your Body Properly 

In the weeks leading up to the race, be sure to eat healthy, balanced meals that include enough carbohydrates and protein to keep you comfortably full and energized. When it comes to race day, consider the following diet recommendations.

The night prior: Be very conscious of your food intake, continuing to focus on protein and complex carbohydrates. If you’re not up to cooking, consider visiting any of Memphis’ delicious dining options. In fact, you can check out this list of 15 Places to Carb Load For The St. Jude Memphis Marathon.

The morning of: Be sure to eat breakfast early, giving your body 3-4 hours to digest your meal prior to the race. Include cereals, grains or whole-grain breads alongside fruit and eggs for a balanced start to your day. 

During: Depending on the length of your chosen race, you may also need to refuel during the event itself. This can be as simple as eating a banana, some dried fruit, or even an energy bar. Refueling will help provide your body with the nutrients it needs to keep you going and limit fatigue.

*Discounts shown within the article linked above are not currently active and will be updated closer to the race.

Stay Hydrated 

One of the most important things you can do regardless of your race length is stay hydrated. Feel free to carry water with you and replenish as needed. In fact, for all St. Jude Memphis Marathon® Weekend events, there are hydration stations located throughout the course every 1 - 1.5 miles that are stocked with water, sports drinks, and other necessities such as first-aid kits and portlets. Runners will also receive water, sports drinks, and snacks upon completion of their race.

Have Inspirational Mantras Memorized

For many people, crossing the finish line is as much a mental challenge as it is physical. There may be times during your run when you feel like stopping. Be sure to give yourself a break when you need it, drink plenty of water, and have a few inspirational quotes or mantras at the ready to help keep you moving forward. 

Learn More About St. Jude Children’s Research Hospital 

We hope these running tips will help your upcoming race be your most successful yet! To register or find more information about this family-friendly fitness fundraising event, visit the St. Jude Memphis Marathon® Weekend homepage. Learn more about St. Jude and how you can support their lifesaving mission by visiting stjude.org.