Tokyo Marathon This Weekend? 5 Last-Minute Tips to Optimise Your Success

If you’re lining up for the Tokyo Marathon this weekend, congratulations. The hard work is done. You won’t gain fitness in the final few days, but you can absolutely optimise your performance, reduce injury risk, and set yourself up for a strong finish.

Here are five key areas to focus on before race day.

1. Taper Properly (Don’t Panic Train) Race week is about arriving fresh, not fitter. Reduce your overall training volume while keeping a small amount of intensity to maintain sharpness. Short strides or brief race-pace efforts can help maintain neuromuscular readiness without creating fatigue. Prioritise sleep this week. Consistent bedtimes and good sleep hygiene will support recovery and performance. Increase carbohydrate intake one to two days before the race to top up glycogen stores, but avoid drastic dietary changes. Stick to familiar foods. On race morning, keep your routine simple and repeat what you’ve practised during long runs. Nothing new on race week.

2. Respect the First 7km The Tokyo Marathon course begins with a downhill section. It will feel easy. That’s the trap. It’s common for runners to go out too fast in the early kilometres, especially when carried by adrenaline and crowd energy. Running even 5–10 seconds per kilometre too fast early on can significantly impact the final 10–12km. Stay controlled. Run your pace, not the crowd’s pace. Protect your quads from early overload so you still have strength left after 30km, when the race really begins.

3. Fuel Early and Fuel Regularly Most marathon runners will require carbohydrate intake during the race to maintain energy levels and performance. A simple structure works well for many runners: Take your first gel around 30–40 minutes into the race. Continue with a gel every 30–40 minutes thereafter. For many runners, this equates to approximately 4–6 gels across the marathon, depending on finishing time and individual tolerance. Always take gels with water, and stick to products you have used in training. Race day is not the time to experiment. The key principle is simple: don’t wait until you feel depleted. Fuel before fatigue sets in.

4. Break the Race Into Phases The marathon is as much a mental challenge as a physical one. Breaking the race into manageable sections helps prevent overwhelm and improves pacing discipline. From 0–20km, stay relaxed and protect your energy. Focus on smooth, efficient running. From 20–30km, shift your attention to form and cadence. Think quick, light steps and strong posture. From 30km onwards, simplify your focus. Use small targets such as the next landmark, the next aid station, or the runner ahead of you. Control your breathing and stay present. Rather than thinking about how far remains, focus only on what’s directly in front of you.

5. Prepare Your Race Day Gear Dress for the temperature you expect to feel at the finish, not at the start line. You may feel cold while waiting, but you will warm up quickly once running. Many runners wear an old top at the start and discard it just before the race begins. This is common practice and items are typically collected for charity use. Consider taping high-friction areas to prevent chafing. Small details such as anti-chafe balm, secure shoe laces, and weather-appropriate accessories like sunglasses can make a significant difference over 42.2km. Preparation reduces stress and allows you to focus fully on execution.

Final ThoughtsA successful marathon isn’t built in race week, but it can be compromised there. Prioritise recovery, respect the course, fuel strategically, manage your mindset, and prepare your gear carefully. If something feels off before or after the race, early assessment can make a big difference in preventing minor issues from becoming longer-term injuries. Good luck to everyone racing the Tokyo Marathon this weekend. Run smart and enjoy the experience.