With 33,000 runners from 48 countries lacing up for the SCORE Marathon 2025 by AIA Vitality, all eyes are on Putrajaya this 13 July.
Whether you’re gunning for a personal best or just hoping to cross the finish line strong, your race-day success begins long before the starting horn.
Here’s what you should be doing in the final days leading up to Malaysia’s biggest marathon weekend, from practical prep to mental check-ins.
1. Stick to the Taper Plan
If you’ve been training consistently, it can feel strange to suddenly reduce your mileage. But trust the process — tapering allows your body to recover and build up energy stores for race day.
- Avoid high-intensity sessions in the last 3–4 days.
- Keep your legs moving with light runs or walks.
Remember: You don’t gain fitness this week, you protect it.
2. Eat Smart, Not Just More
Carb-loading isn’t a license to binge. Instead, gradually increase complex carbohydrates (rice, pasta, sweet potatoes) in your meals, and pair them with lean protein and hydration.
Avoid heavy, greasy, or unfamiliar food, especially 2–3 days before the race.
Tip: Start sipping electrolyte drinks early in the week, not just the night before. Hydration is a marathon, not a sprint.
3. Get Your Gear Ready Early
Don’t wait until the night before to lay out your race essentials. Here’s your quick checklist:
- Bib + safety pins
- Tested race outfit
- Running shoes
- Socks, cap, sunglasses
- Energy gels or fuel
- Vaseline / anti-chafe
- Watch / tracker
- Extra clothes for post-race
4. Prep Your Mind, Too
Nerves are normal. Channel that energy with light movement, positive self-talk, and visualisation.
- Review the race route
- Set your race plan (pace goals, gel timing, hydration points)
- Visualise yourself at the finish line – strong, smiling, and proud
5. Prioritise Good Sleep Tonight
It’s normal to sleep poorly the night before a race. The real key is getting good rest 2–3 nights before. Prioritise winding down early, reducing screen time, and creating a calm environment.
If nerves hit, remind yourself: you’re ready. Wind down early, limit screens, and relax.
6. Trust Your Training
You’ve done the work. You’ve clocked the miles. You’ve learned your body. Now’s the time to trust the process and enjoy the moment.
Every runner, whether chasing a sub-4 or finishing their first 10km, shares the same course. And in those shared miles, there’s something powerful, a collective push to go beyond.
Your Race, Your Story
At SCORE Marathon 2025, you won’t just be running through Putrajaya; you’ll be running through your journey of effort, discipline, and growth.
So take a breath. Lay out your kit. Smile at your nerves. And when the sun rises on 13 July, know this:
You’re ready to conquer your next challenge. One step at a time.
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