17 Race Day Marathon Hacks You Haven’t Tried (That Actually Work)
Everything You Need To Run Your Best Time | Race Day Toolkit
Watch or listen to this on your next run or workout
In this newsletter, I’ll break down 17 race-day tools, tactics, and hacks.
In the end, you will be equipped with everything you need to run your best race time possibly, and I’ll even help you do this by giving you a free guide, cheat sheet, and 8-week training plan so that you can put all this information to use ASAP.
Picture this: you’ve been training for six months to run your best time. You’re working with coaches, dialed in all the right workouts, showed up consistently and the weather is looking perfect for your A race.
But you want to be extra sure and have a bit of insurance so you can nail that time that you’ve been working towards. What’s a runner to do?
Well, that’s where understanding what the 1% gains of the running and exercise science world could do for you and give you those precious seconds or even a few extra minutes to get a personal best.
There are a lot of supplements and quick fixes out there that claim to do a lot for you, but which ones actually work?
Which ones are best for you? What races do they work best for, and how complex or expensive is it to execute?
Well, don’t worry; I’ll answer all of those questions for you and more in this episode.
First Warning: Before I Start
I’m all about honesty and trust-building, so I’ll be blunt:
If you misuse these, they can go against the core philosophy of what we stand for at the 1% better runner (the whole consistency and incremental gains thing)
While I might call these tools, tactics, and hacks – some of these are just that – A “Get rich quick” scheme for running. They are metaphorical sprinkles on top of the cake. Sprinkles by themselves do nothing and taste gross. You need the fundamentals of the cake and frosting for it to taste good. You have to get the basics right first before any of this works.
With most of these, please try them at 25% of the full dose for a day, then each day, add 25% until you slowly get to the full recommended amount for your weight or needs. If at any point you have issues, stop immediately and talk to a medical professional.
This is just for entertainment and information purposes only – I’m just a guy on the internet helping runners get 1% better each day.
The Framework
The 17 race-day tools will fall into three categories with some crossover at times:
Behavioral – Things you can do without ingesting anything
Supplements – Laboratory-created nutrition (powders/pills/oils/liquids)
Diet – Normal food you can get from the store and eat
Each tip/hack will have a rating based on the below:
Time to do it | Some of these things need time to either saturate in your body or for your body to adapt to it
Monetary cost | Some things cost a little to nothing, and others cost a lot
What it does
How to use it
Why it’s important for distance runners
Does it need Acute use (short term) vs. chronic use (long term) use | AKA – Some things will give you a performance boost within a few hours, and others might take a few months
Downsides | The law of conservation of energy applies to performance enhancement, meaning there’s usually a negative trade-off for every benefit.
General complexity | How hard it is to do this in your typical day-to-day
Best distance used for – Some of these are better for short bouts of a few minutes, while others are better for the longer distance stuff – This will help you weed out the ones that aren’t useful for your upcoming event
Links for research and evidence-based scientific studies – This ain’t anecdotal 1970s crap that has been passed down from my Grandpa. It’s science-backed, lab-tested, real-world goodness.
I’ve used all of these and will give you my personal stories and pair them with scientific data, studies, and expert opinions.
I’ll start with the easiest thing to do on race day and then we’ll work our way through to the most complex thing. By the end, you’re going to be fully equipped to crush your race day times in any event from the mile to multi-day ultra-marathon.
Feel free to bounce around to whatever peaks your interest.
Download The Free Super Convenient PDF Table of The Full List Here
1. Caffeine
Tool/Tactic
Caffeine
Category
Supplement
Time to do it
5 minutes, 1–2 hours before race
Monetary cost
Low–Medium
What It Does for Distance Runners
This stuff wakes you up and makes the miles feel less painful by blocking that “hard effort” feeling.
How To Use It
Pop 100–200 mg about 30–60 minutes before a long race or event. Start low to see how you handle it.
Why It’s Important for Distance Runners
Contrary to popular belief, caffeine doesn’t actually give you energy; it sharpens focus and delays fatigue, so you can push harder when running on empty.
Acute vs. Chronic Use
Acute
Downsides
Jitters if you take too much or are sensitive.
Heart rate spikes (don’t rely on HR data too much on race day if you’re caffeinated).
General Complexity
Low
Best Distances
10K to Marathon
Other Notes
Caffeine “cycling” (going off it for a week to get a bigger boost on race day) has been debunked—just use your normal amount.
Related Study Link
Caffeine for endurance performance
2. Race Predictor Test
Tool/Tactic
Race predictor test
Category
Behavioural
Time to do it
30–60 minutes, periodically
Monetary cost
Low
What It Does for Distance Runners
It’s like a sneak peek at race day—pushing yourself in a test race shows where your fitness really stands.
How To Use It
Do this 2–3 weeks before your race to see if you’re on track. Race at your expected race pace to gauge performance.
Why It’s Important for Distance Runners
If you want to avoid nasty surprises on race day, this test helps you adjust and fine-tune. No more guessing games.
Acute vs. Chronic Use
Acute
Downsides
Fatigue—be mindful of scheduling it so it doesn’t wreck your training cycle.
General Complexity
Medium
Best Distances
All Distances
Other Notes
It’s not easy, but it gives a realistic estimate of your upcoming race time and helps with strategy/pacing.
Related Study Link
Race predictor tests for endurance performance
3. Proper Taper
Tool/Tactic
Proper Taper
Category
Behavioural
Time to do it
1–3 weeks pre-race
Monetary cost
Low
What It Does for Distance Runners
Pull back mileage, but keep intensity, so you’re fresh but not sluggish when it’s go-time.
How To Use It
Drop your volume 1–3 weeks before the race,e but keep some fast/“snappy” sessions. Don’t overthink—less is more.
Why It’s Important for Distance Runners
Tapering gives you that perfect balance of rested but ready. Too much rest = flat legs, and too little = burned out.
Acute vs. Chronic Use
Acute
Downsides
Potential loss of fitness if overdone (paranoia about feeling “lazy”).
General Complexity
Medium
Best Distances
Half Marathon to Marathon
Other Notes
Many runners hate taper week because they feel lazy, but that’s the point—you’re letting your body absorb all the training.
Embrace the extra energy and trust the process.
Related Study Link
Tapering for endurance athletes
4. High-Quality Sleep
Tool/Tactic
High-Quality Sleep
Category
Behavioural
Time to do it
8–9 hours daily
Monetary cost
Low–High (depends on your setup)
What It Does for Distance Runners
Your body heals, repairs, and restores during sleep. No sleep = no performance. Simple.
How To Use It
Aim for 8–9 hours, especially before and after heavy mileage weeks.
Why It’s Important for Distance Runners
Sleep is your secret weapon—free, effective, and crucial for recovery without lifting a finger.
Acute vs. Chronic Use
Chronic
Downsides
Time commitment (which can be challenging if you have a busy schedule).
General Complexity
Medium–High
Best Distances
All Distances
Other Notes
Pro tip: Do the crime (hard training) and do the time (sleep). If you get this right, your entire life gets more manageable, and you’ll run faster.
Related Study Link
5. Resistance Band
Tool/Tactic
Resistance Band
Category
Behavioural
Time to do it
5–10 minutes daily
Monetary cost
Low
What It Does for Distance Runners
They’re gold for building strength and fixing imbalances—crucial for injury prevention.
How To Use It
Just 5–10 minutes daily, focusing on glutes, hips, and core. Consistency is key.
Why It’s Important for Distance Runners
Stronger, more stable muscles = lower injury risk, better form, and more racing in the long run.
Acute vs. Chronic Use
Chronic
Downsides
It’s not significant (do it consistently).
General Complexity
Low
Best Distances
All Distances
Other Notes
Small effort, big payoff.
Related Study Link
Strength training with resistance bands for runners
Use Free Download To Start Right Now
Alright, this is a lot to take in, and you’re probably like, “Yo Daren… I just want to get started on something, man!” Don’t worry… I got you!
I’ve created an easy-to-read table spreadsheet and pdf with a checklist, a full table spreadsheet of everything (all 17 race hacks), and a quick start guide that you can jump on today… AND – mega bonus – an 8-week “Don’t start your races so fast” free mental/mindful running training plan. Yes – most of us suffer from starting either too fast or too slow (me!) This training plan will fix that – All of this is free cuz I love helping folks out in the world.
Just click here to access it. BONUS – you’ll automatically get signed up for more of my deep dives into consistency, habits, and incremental self-improvement for the smart, self-coached runners email newsletter that comes about once a week.
6. Hydration & Electrolytes
Tool/Tactic
Hydration & Electrolytes
Category
Diet
Time to do it
Ongoing
Monetary cost
Low–Medium
What It Does for Distance Runners
Without proper hydration, your muscles are like a car with no oil—expect overheating and breakdown.
How To Use It
Sip water with electrolytes before, during, and after long races—especially in hot conditions.
Why It’s Important for Distance Runners
It prevents cramps and keeps your body cool and muscles firing effectively.
Acute vs. Chronic Use
Chronic
Downsides
Potential overhydration (too much water can flush out electrolytes).
General Complexity
Medium
Best Distances
Marathon and Ultra
Other Notes
I once overdid water in an Ironman and paid with cramps.
Drink plenty 48–24 hours before, then chill out the morning of.
Stop drinking ~2 hours before the race to avoid bathroom troubles.
Related Study Link
Hydration and electrolyte balance in endurance events
7. Dial-In Your Diet & Nutrition
Tool/Tactic
Dial In Nutrition
Category
Diet
Time to do it
Ongoing
Monetary cost
Varies
What It Does for Distance Runners
You’re not just racing on willpower—fuel is everything. Good nutrition keeps you from running out of gas.
How To Use It
Eat balanced meals: carbs for energy, protein for recovery, fats for long-term fuel.
Why It’s Important for Distance Runners
Hitting the wall sucks. The right nutrition prevents that dreaded halfway crash.
Acute vs. Chronic Use
Chronic
Downsides
Meal planning/prep takes time, can be a pain.
General Complexity
High
Best Distances
Marathon and Ultra
Other Notes
Carbs are king. Aim for simple carbs (white rice, white bread) in the 48 hours before long races.
Junk food might be high in carbs but also loaded with fat and oils. Hard pass if you want peak performance.
Related Study Link
Endurance nutrition for marathon runners
8. Creatine
Tool/Tactic
Creatine
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Low
What It Does for Distance Runners
Keeps your ATP (energy currency) topped up so you don’t run out of gas halfway.
How To Use It
Take 3–5 g daily, every day. It’s a long-term game, so keep at it.
Why It’s Important for Distance Runners
People think it’s for weightlifters, but distance runners need ATP, too—no energy = no forward motion.
Acute vs. Chronic Use
Chronic
Downsides
Possible water retention if you ramp up too fast. Start low and go slow.
General Complexity
Low
Best Distances
5K to Marathon
Other Notes
Powder is easiest.
It takes a few months to saturate thoroughly.
You can do higher doses if you want more muscle gains in the off-season, but expect water weight.
Related Study Link
Creatine for endurance athletes
9. Tart Cherry Juice
Tool/Tactic
Tart Cherry Juice
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Medium
What It Does for Distance Runners
An anti-inflammatory hero that reduces soreness and speeds up recovery.
How To Use It
Drink 1–2 ounces daily or right after long races.
Why It’s Important for Distance Runners
It helps you bounce back faster so you can stay consistent without feeling wrecked.
Acute vs. Chronic Use
Both (acute and chronic)
Downsides
Sugar content—don’t overdo it if you’re watching sugar intake.
General Complexity
Low
Best Distances
Half Marathon to Marathon
Other Notes
Make sure it’s Tart cherry juice (regular cherry juice doesn’t have the same antioxidant punch).
Part of my “War juice” blend—start 6–7 days before the race.
Related Study Link
Tart cherry juice for muscle recovery
10. Beet Juice
Tool/Tactic
Beet Juice
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Medium
What It Does for Distance Runners
Boosts nitric oxide, which means more oxygen to muscles, delaying that ‘gassed out’ feeling.
How To Use It
Drink 2–3 hours before a long race to let it kick in.
Why It’s Important for Distance Runners
It improves how efficiently your muscles use oxygen—like flipping on turbo mode.
Acute vs. Chronic Use
Both
Downsides
Taste, stains, red-colored urine/poop.
Avoid antibacterial toothpaste 30 minutes before or after (it kills the nitrates).
General Complexity
Medium
Best Distances
5K to Half Marathon
Other Notes
Related Study Link
Beet juice and nitric oxide for endurance athletes
11. Cordyceps Mushroom
Tool/Tactic
Cordyceps Mushroom
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Medium–High
What It Does for Distance Runners
It increases your body’s ability to use oxygen efficiently so you can keep going when others fade.
How To Use It
Daily supplement for long-term benefits (needs time to build up).
Why It’s Important for Distance Runners
Better oxygen usage = more miles, less effort.
Acute vs. Chronic Use
Chronic
Downsides
Potential allergic reactions in rare cases.
General Complexity
Low
Best Distances
5K to Marathon
Other Notes
People think it tastes like mushrooms, but it really doesn’t.
Part of my “War juice” blend 6–7 days out from the race.
Related Study Link
Cordyceps and oxygen utilization for runners
12. Spirulina
Tool/Tactic
Spirulina
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Medium
What It Does for Distance Runners
It fights muscle fatigue with antioxidants and helps your cell power plants (mitochondria) run better.
How To Use It
Add to smoothies or take pills daily. It’s not the best taste, but worth it.
Why It’s Important for Distance Runners
Reduces oxidative stress and muscle fatigue so you can handle high mileage without burning out.
Acute vs. Chronic Use
Chronic
Downsides
Taste.
Potential contamination (buy from reputable brands).
General Complexity
Low
Best Distances
5K to Marathon
Other Notes
Powder is cheapest but tastes the worst—pill form is pricier but easier.
Related Study Link
Spirulina for endurance and oxidative stress
13. Beta-Alanine
Tool/Tactic
Beta-Alanine
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Low–Medium
What It Does for Distance Runners
It buffers lactic acid, letting you push through challenging efforts without the burning sensation.
How To Use It
Take 3–6 g daily. Expect (harmless) tingling.
Why It’s Important for Distance Runners
Delays muscle fatigue during extended or intense sessions so that you can go longer/faster.
Acute vs. Chronic Use
Chronic
Downsides
Tingling (paresthesia), which can be intense.
General Complexity
Medium
Best Distances
800m–Marathon
Other Notes
The itching can be intense at higher doses.
Start low (0.5–1g) and ramp up slowly over 10–14 days.
Related Study Link
Beta-alanine and lactic acid buffering for athletes
14. Acetyl – L Carnitine
Tool/Tactic
Acetyl – L Carnitine
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Medium
What It Does for Distance Runners
It helps turn your fat into usable fuel, keeping you going in long races when glycogen’s low.
How To Use It
1–2 g daily. It takes time to really kick in, but worth it.
Why It’s Important for Distance Runners
Steadier energy from fat saves your glycogen for those final miles. It also can boost brain function.
Acute vs. Chronic Use
Chronic
Downsides
GI discomfort.
Possible interference with thyroid hormones long-term.
General Complexity
Low
Best Distances
Marathon and Ultra
Other Notes
4–6 months of daily use for full saturation.
It is fantastic for half, complete, and ultras if you’re patient.
Related Study Link
L-carnitine and fat metabolism in endurance sports
15. CBD Oil
Tool/Tactic
CBD Oil
Category
Supplement
Time to do it
Less than 1 minute daily
Monetary cost
Medium–High
What It Does for Distance Runners
It reduces inflammation and helps muscle recovery, so you’re not hobbling around after long efforts.
How To Use It
Use daily or post-race for recovery. Start small to gauge effects.
Why It’s Important for Distance Runners
It helps tame post-race soreness, speeding recovery so you can keep training.
Acute vs. Chronic Use
Chronic
Downsides
Potential interactions with meds.
Quality control is inconsistent (you need a reputable brand).
General Complexity
Low
Best Distances
10K–Marathon
Other Notes
Legal/access issues vary by region.
High-quality oils are best. Gummies might not have enough CBD.
It helps you relax for deeper sleep (though not a direct “sleep aid”).
Related Study Link
CBD oil for athletic recovery and inflammation
16. Bicarb/Baking Soda
Tool/Tactic
BiCarb/Baking Soda
Category
Supplement
Time to do it
5 minutes pre-workout/race
Monetary cost
Low–High
What It Does for Distance Runners
It buffers lactate so you don’t feel that burning fatigue too early.
How To Use It
0.2–0.3 g per kg body weight about 60–90 minutes before.
Why It’s Important for Distance Runners
It helps maintain pace when others are fading due to lactic build-up.
Acute vs. Chronic Use
Acute
Downsides
Significant GI distress if you go overboard (can ruin your day).
Start very low and test in training.
General Complexity
Medium
Best Distances
800m–5K (maybe up to ~25 minutes of effort).
Other Notes
Great for short/power-based events.
Maurten has an expensive but gentler-on-the-stomach version.
Be cautious with dosage—it’s easy to overdo and suffer all day.
Related Study Link
Sodium bicarbonate for lactic acid buffering in athletes
17. Sauna
Tool/Tactic
Sauna
Category
Behavioural
Time to do it
45–60 minutes, 2–3 times/week
Monetary cost
High
What It Does for Distance Runners
Activates heat shock proteins and boosts red blood cell count, improving endurance and heat tolerance.
How To Use It
30–60 minutes, 2–3 times a week. Build up slowly.
Why It’s Important for Distance Runners
Better heat tolerance = better performance in hot races. Plus, it boosts overall cardiovascular health.
Acute vs. Chronic Use
Chronic
Downsides
Time commitment.
Heat stress.
Finding a proper sauna or buying one is costly.
General Complexity
High
Best Distances
5K–Half Marathon
Other Notes
It needs an extremely hot sauna of at least 80°C/180–190°F or hotter to get the proper adaptations.
“Saturation period” approach: do 7 days straight (20–30 mins), finishing ~12 days pre-race, or a more spaced-out approach with 1–2 sessions/week for up to 12 weeks.
Follow with a cold plunge if you’re feeling bold.
Related Study Link
Sauna heat adaptation and red blood cell production in athletes
More on Those Warnings From The Beginning
As I touched on earlier, these 17 tools are just things that you add to an already strong foundation. Don’t be out of shape and inconsistent with your training, nutrition, and recovery, then buy a bunch of supplements and chug baking soda before a run. All the while, expect to run your best time.
Here are four specific things you should watch out for:
Warning One – You must be race fit
None of these work if you aren’t race-fit. I’m not talking about general fit – like you’ve been running 2-3 days a week for 20 minutes easy and hit your 10,000 steps. You gotta be race-fit and push yourself weekly for all of these race days tools to work. These are the fundamentals. It’s like doing intervals specific to your race, proper long runs, strength training, progressive loading, etc. You know, training like a runner who is intentional and serious about getting their best times. I repeat you cannot do all of these hacky tactics and expect to magically run your best half-marathon time by sitting on the couch and calling it in.
This is part of the 1% gains. We are compiling 1% here and .05% percentage there to see if we can get a nice 2-3% bump in performance on race day.
2-3% doesn’t sound sexy, right? You may want that bump of a 1-hour difference in your best time from your first marathon to your second, but you can’t keep getting 1 hour better each marathon. Instead, you gotta approach it with an incremental gains mindset.
Think about it like this: if your best half marathon is one hour and 40 min (100 minutes total), then 3% would be an extra 3 minutes faster on your time. That’s a lot. For a pro, 3% would be the difference between barely qualifying for the Olympics and winning gold. This leads to the second warning…
Warning Two – Most of this works for short races and maximal efforts from 5k times and shorter
Some of these supplements, while being scientifically proven for results, usually had a small sample size and were tested on prime pro elite or very well-trained male athletes in their 20s/30s. These athletes usually did shorter duration events from a few seconds to 25 minutes total. The longer your race (i.e., 10k, half, full marathon, and ultra-marathon), the less theoretically effective these are. This is because the longer the endurance event, the more you use your aerobic system.
With that said, an age-grouper amateur runner might react negatively or get no results from these supplements. For example, I have tried bi-carb soda, and my stomach didn’t like moderate levels of it. No one knows which ones will work until you test it out yourself. This leads to my third point…
Warning Three – Tread Cautiously
Because most of these are supplements and nutrition advice, we are not your doctors, nor do we play one on the internet. While I’d never recommend anything dangerous, you are still bio-hacking yourself in a way. This content is all for entertainment and curiosity purposes. Please consult with your doctors or nutritionist/dietician to make sure you don’t have any issues short or long-term. If you proceed to use this stuff, start low and slow. Keep doses at the lower levels and see how you react. Don’t try them before 30-minutes before the race you’ve been training for over the last 8 months. And please make sure you have access to a bathroom within the first hour of trying it and during your test runs, as “sh*t happens” to the best of us.
Warning Four – Don’t Do This All The Time
Try to cycle this in and around important races. While this is anecdotal, and I have no evidence of the following statement, I believe doing something all the time makes it a crutch. You rely on it, and if you don’t have it for whatever reason, you think you can’t run without it. Again, back to number 1 – this is an enhancement only.
I feel the same way about super shoes (link). They are special. Bring them out on your fast workouts and races, not for your easy 20-minute recovery run.
The 17 tools and tactics look to give you a turbo boost for your races. Not be the baseline. It should feel like a party— special and rare. A party is not a party if it happens every night.
The Finish Line: Consistency & The Habit Trap To Avoid
We’ve covered a lot of ground, and you will either be inspired to try everything, turned off to try nothing, or in the middle and stuck. I totally get overwhelmed. It’s a lot. But here are a few more things you can do to make it a more manageable adoption period for you.
One big issue I’ve found is just keeping up with this. “Another damn thing”. You’re already training and doing your best in life. But this this is a hidden trade-off. How much of your mental capacity do you want to put into this? You don’t have to do any of this and you can also pick one or two things to focus on.
Knowing what to take, how to take it, purchasing the stuff, storing the stuff, getting it out at the right time, etc., is all a mind flux. Esp as you are getting more fatigued in your race training block..
I’ve been bio-hacking and playing running lab rat with myself for years, so this has become second nature, but it took me time, and I think it’s worth it. In the beginning I’ve found it best to pick one or two things to focus on per race. If you race multiple times per year, great! You can try a few things or habit stack them to make it easier to start (post on this in the near future).
I’m only human and know what I know. Did I miss anything that works for you that is a hidden secret? Throw a link in the YouTube video comments, email talk at dlake creates dot com, or message me on Instagram @dlakecreates.