Marathon season is well underway and with London just one week away, we've put together our top ten tips for race week!
- Don’t stop completely
Although it’s tempting to get as much rest as possible in the few days leading up to the big event, you don’t want to risk getting heavy legs. Having a rest day 2 days before the event will be perfect but make sure you do something the day before to keep your legs moving. A 15 – 20 minute run will be sufficient – it doesn’t have to be miles. Don’t be tempted to do extra miles to make up for a missed run – this isn’t the time to try to improve your fitness, it’s time to finesse it.
- Get enough sleep
It may seem an obvious one – getting as much sleep as you can will give you more energy on the day, but it may be easier said than done. Whether it’s your first marathon or your 100th, there’s a high chance worrying may lead to one or two disturbed nights in the run up to the event. Try to unwind a few hours before you want to be asleep; avoid your phone, screens etc. Instead have a bath, read a book or do some yoga to relax your mind and body before bed.
- Don’t try anything new
You might be tempted to try a new energy gel that you’ve seen someone post about on Instagram or even worse, you may decide to get new trainers. DON’T! Stick with what you know and how you’ve trained. Don’t change anything that may throw you off course and ruin your months of hard work.
- Keep hydrated
Keeping your fluids up is always important, but during race week it’s vital. Wherever you’re going, take a water bottle with you and keep sipping it throughout the day. You’ll be able to tell if you’re hydrated enough by the colour of your urine. Too yellow and you’re not drinking enough – you’re looking for a very pale/lemonade colour, if you’re there, you’re on the right track!
- Plan race day logistics
Don’t leave it until the day before to plan what time you need to be up, how you’re getting there, what you need to take etc. Sussing your transport will ease your mind – and ensure you give yourself enough time to account for any delays. Make sure you know what you’re going to need to take with you for the morning of your race; something to eat, something to drink, something to keep warm before and after you’ve dropped your bag off, and what you’ll want for after – flip flops, change of clothes and potentially something to eat that’s going to help you recover.
- Eat smart
In the few days leading up to the race, there are foods you should eat and some foods you should avoid! I’m sure you’re aware that you’ll probably want to carb- load. Yep, that’s permission to eat pasta, pizza, bread and other beige goodness, but it’s not an excuse to eat everything in sight and to over indulge! You’ll also probably want to avoid food that’s are high in fibre, fried or anything else that you know will give you a dicky tummy – I’d suggest that you save the curry for after the run!
- Prepare mentally
You can train for months and months to prepare yourself physically for a race like a marathon, but one of the biggest challenges is the mental side of things. Go through the race in your head – plan for things going well but also plan for things that may go wrong. Some things are out of your control; the weather, traffic getting there etc. Ensure that you’re prepared to overcome any problems that may occur to make sure you keep your calm on the day.
- Don’t second guess your goals and preparations
You’ve trained for months for it. You’ve followed your training plan, sacrificed your social life and relaxed Sunday mornings. Don’t let your nerves get the better of you at the last minute. Don’t compare your training to everyone else’s, know that you’re done the best you can do. If things in training didn’t go quite your way, remember that on the day that the crowds and adrenaline will push you past the points you don’t think you’ll be able to.
- Reflect and relax
Although easier said than done, try not to worry. Think back on your training and how far you’ve come from your very first run. When you go to the expo, enjoy the event – it’s when it begins to feel very real! The night before, get a good night’s sleep and wake up with a smile on your face, ready for the day ahead. When you get to the start line, don’t start to panic. Drop your kit bag off, keep warm and don’t forget to stretch. It’s when you’re stood in your starting pen that you’ll look around at the sea of colour vests and remember why you’re there and why everyone’s there. Everyone has a reason. Whether it’s for a sense of accomplishment, doing it for a charity, a loved one or just to prove that they’re still here. Everyone has their reason and they may all be different, but you’re all in this together. Talk to other runners, set your Garmins and go!
- Enjoy it!
Take in your surroundings. Take in the crowds. Hear everyone cheering your name. Forget what you were taught when you were younger – if someone’s offering you a jelly baby, take it. High five everyone who’s offering one. Keep your head up. Smile. You can do this. You are doing this! And remember when you’re passing Buckingham Palace and in to the last couple of hundred yards to smile. Cross the line, throw your hands up and celebrate. You’ve done it and you’ll be ready to sign up for next year!
