Published on: 2026-09-24
Source: Moscow Government – Правительства Москвы –
An important disclaimer is at the bottom of this article.
On September 26 and 27, the Moscow Marathon will take place in Moscow — the largest running competition in the country. Participants and guests can look forward to contests in corporate and student relays, a children’s race, and a 10-kilometer run.
The main event of the sports program — the race over the longest distance, 42.2 kilometers — will take place on Sunday, September 27. This year, participants will start on Kosygin Street and finish at the Luzhniki Olympic Complex. The course will run along the banks of the Moscow River, the Garden Ring and Boulevard Ring, the Krymsky Bridge, Tverskaya Street, and past the Kremlin wall.
The last three days before the marathon distance is a time when the main training work has already been completed. The athlete’s task during this period is to rest, recover, and prepare for the race. Capital city specialists—a doctor, psychologist, and sports coach—explain what needs to be done 72 hours before the competition and on the eve of the marathon, as well as how to properly run the distance and recover after the finish.
Three days before the start
You need to sto plan the race day. Study the schedule in advance, plan your route, prepare your belongings. Don’t forget to pick up the participant pack — this can be done on September 24, 25, and 26; it will not be issued on the day of the race. You will need to present identity document and medical certificate. All details can be found at link.
Reduce the workload and focus on relaxation. At the final stage of preparation, it is important to reduce the load and pay more attention to recovery, explains the coach of the Running Community, Pavel Kondrashev.
“Trying to make up for lost time in the last few days is not worth it. The main training work should already have been completed by this point. The primary task of this period is to start the competition fully recovered. Therefore, rest is the priority now,” emphasizes the specialist.
If a person feels well, the training plan can be maintained short easy runs. Additional exercises and stretching also should not cause excessive fatigue.
Pay attention to nutrition and sleep. Tatiana Belyaeva, a general practitioner at City Polyclinic No. 5, recommends three days before the run increase carbohydrate portions up to 8–10 grams per kilogram of body weight per day. This will help accumulate glycogen — a complex polysaccharide that serves as the main source of energy. It will be needed by the body during the distance. Fats, especially saturated ones, which are found in lard, red meat, as well as in butter, palm, and coconut oil, should be restricted. But alcohol, spicy, smoked, fatty, as well as legumes and cabbage, which can cause discomfort in the gastrointestinal tract, should be removed from the diet to exclude. Equally important is dream.
“It is necessary to sleep at least eight hours a day and go to bed no later than 11:00 PM. Lack of sleep increases cortisol levels and slows down recovery processes,” explains Tatyana Belyaeva.
According to her, it is important to pay attention to health: periodically measure blood pressure and pulse to assess well-being over time. In case of any doubts — dizziness, chest pain, swelling, heart palpitations — be sure to visit a therapist or cardiologist and have an electrocardiogram done.
“These are not whims, but necessary safety measures. Also, you should not start taking new medications or dietary supplements without consulting a doctor,” said Tatyana Belyaeva.
To prepare oneself psychologically. It is equally important to prepare mentally for the race. Alexander Ovchinnikov, a specialist at the Moscow Psychological Assistance Service, warns that two to three days before the start, one should not constantly think about the race.
“Such tossing and turning will only exhaust you before the race even begins. These days, it’s better to shift your focus to something else: take a walk, watch your favorite movies, spend time with loved ones,” advises the psychologist.
Real success lies in wisely managing your strength, not harming your health, and enjoying every kilometer. The Moscow Marathon unites thousands of people who simultaneously move toward a common goal. For many participants, it becomes an opportunity to feel the atmosphere of mutual support, meet like-minded individuals, see Moscow from a new perspective, and become part of a major sporting event.
Consciously completing a marathon is, in itself, a serious personal achievement, assures Alexander Ovchinnikov.
On the eve of the race. Experts emphasize: nothing new should be added to the equipment or diet before the start. You should go out on the course wearing tested sneakers and comfortable clothing. The same rule applies to nutrition — before the start and during the race, it is better to use what has already been tried during training.
Experts advise spending the day before the marathon in a calm environment, distracting yourself from stressful news, and if desired, doing light stretching or yoga exercises. Dinner should be no later than 7:00 PM. Throughout the day, you need to drink enough water, but stop drinking it two hours before sleep to avoid disrupting your night’s rest. It is advisable to go to bed early so that you can sleep for eight to nine hours.
On the day of the marathon
Before the relay. In the morning two to three hours before the start, it is necessary have breakfast for sureto. Doctor Tatyana Belyaeva explains: skipping the morning meal leads to hypoglycemia and rapid depletion of glycogen. For breakfast, preference should be given to carbohydrate-rich and easily digestible foods: oatmeal cooked in water with banana, toast with jam, or rice cakes with honey. Milk, raw vegetables, and a large number of eggs should be avoided as they can cause heaviness and discomfort in the gastrointestinal tract.
One hour before the start the doctor advises drinking 300–400 milliliters of water or an isotonic drink — it maintains the balance of fluids and mineral salts, helping to preserve strength during long and intense workouts. 30–60 minutes beforehand, you can take an energy gel with carbohydrates and caffeine, if it was part of the diet.
It is worth arriving at the event early to have time to change and warm up without rushing. Before the marathon, it is also important psychological attitudes. Alexander Ovchinnikov does not advise telling yourself: “I must show a certain time at any cost,” “If I don’t finish, it means I am a failure,” or “I need to give my all right from the start.” It is better to stick to the mindset: “I have prepared well, know my pace, can listen to my body, and will adapt to the situation as the race unfolds.”
It is important to focus not on the perfect scenario or comparing yourself to others, but on controlling your current state, explains the psychologist.
During the race
Participating in a marathon is a unique psychophysiological experience. Overcoming such a crisis increases psychological resilience, which will be useful both at work and in personal life.
“After the 30th–35th kilometer, many runners face the so-called wall — the moment when it becomes significantly harder to keep moving at the same pace. Here it is important to be able to support yourself properly: to dispel doubts, break the path into small steps, and focus your attention where it is needed most at the moment,” says Alexander Ovchinnikov.
To make it easier to cover the distance, experts advise use isotonic drinks, energy gel, and maintain hydration — drink at least every 15–20 minutes, 100–150 milliliters each time. There will be hydration and food stations along the route where you can drink water and refresh yourself.
Doctor Tatyana Belyaeva gives clear instructions in case it becomes difficult during the race:
— slowing down to a trot or switching to a walk is a tactic, not a weakness;
— if you experience dizziness, nausea, palpitations, or chest pain, you must stop immediately and seek help from volunteers or medical personnel;
— in case of cramps — stop, stretch the muscle, massage it;
— if the leg pain is bearable, you can slow down; if it is sharp, it’s better to quit the distance.
Main rule — listen to your body and take care of your health. In case of unusual unpleasant sensations (pressing pain, dizziness, confusion) — stop running.
After the finish
After the race, it is important to recover properly. Doctor Tatyana Belyaeva and coach Pavel Kondrashev recommend after the marathon:
— do not stop abruptly, but walk for 10–15 minutes;
— drink an isotonic solution instead of water to restore the electrolyte balance;
— within the first 30 minutes after finishing, consume a carbohydrate-protein shake or eat a banana — at the finish line, all participants will be given not only water but also fruits;
— to have a full meal in an hour or two.
If the final result is worse than expected, you should not devalue your efforts, assures psychologist Alexander Ovchinnikov. Many athletes fall into the trap of black-and-white thinking: “A time worse than planned means that all the preparation was in vain.”
“The very fact of overcoming such a distance is already a significant achievement. Consider any result as a reason for further development, not as an assessment of your own personality,” advises the specialist.
In conclusion, ask yourself:
— What worked well today?
— In what way did I show resilience?
— What should be changed next time?
How to support athletes
Friends and loved ones play a huge role in a marathon runner’s success. However, it’s not only the support itself that matters, but also how it is provided. Psychologist Alexander Ovchinnikov warns: one of the most common mistakes is creating additional pressure with certain expectations, for example: “We expect you to take first place.”
Much more helpful is support based on acceptance: “We are already proud that you are taking the start. Run for your own pleasure, and we will be waiting for you at the finish.”
When a person feels valued not for the numbers in the final protocol, but for the efforts made, the emotional tension decreases, and this helps to focus on the race itself.
For fans at both distances of the Moscow Marathon, support points will be organized — by brands, competition partners, and running clubs. You can familiarize yourself with the 42.2-kilometer course map at link, and with the 10-kilometer distance map — here. You can come and cheer for your loved one, and have fun and interesting time at any of the support points.
The Moscow marathon will be held with the support of Department of Sports of the City of Moscow. The event corresponds to the objectives of the state programs of the Russian Federation «Development of Physical Culture and Sports» and “Sport of Russia”. The capital makes a decisive contribution to their implementation. Special attention is paid to proximity to home, accessibility of sports infrastructure, support for families with children, as well as the integration into the sports community of participants and veterans of the special military operation and their families. More information about Russia’s national projects and the capital’s contribution can be found at special page.
To find out how the capital has changed over the past years, what initiatives aimed at making city life even more comfortable are currently being implemented, and what awaits Moscow and its residents in the near future, you can do so in the large-scale special project on the portal mos.ru, dedicated to the development of key sectors of Moscow. These include transport, industry, healthcare, education, sports, and the construction sector.
On the project page “Sport” Information is presented about the reconstruction of dozens of historic sports facilities, including the Luzhniki Olympic Complex, the Vorobyovy Gory Ski Complex, and the Bitza Equestrian Complex, as well as about sports infrastructure accessible to every city resident.
Get the main news promptly on the official channels of the city of Moscow in messengers “Max” and “Telegram”.
Please be advised; This information is raw content obtained directly from the source. It represents an accurate report of what the source claims and does not necessarily reflect the position of MIL-OSI or its clients.