GOOD LUCK to all Team Energised and everyone taking part this year…..
The London Marathon is nearly with us again – its amazing how quickly how each year passes. I wonder what the temperatures will be like this year – last year hit record high’s …and this year we have had snow over the last few days so who knows! Whatever, we have provided a few tips for the last few days to help you make sure you arrive on race day in the best possible way, and finish feeling good. If you would like any specific advice please feel free to comment or send us an email on info@energisedperformance.com
Pre Event:
* Do not panic train now, it will make no difference to what you do on the day. Just rest, relax, stretch, eat sensibly and look after yourself before the race.
* Try a book a light sports massage to help with relax your muscles – a good therapist should be able to stretch them too to help you feel really good!
* From Thursday make sure that you are eating plenty of good quality carbohydrates, protein and keeping well hydrated. The most important meals are Thursday evening to Sat lunchtime. Saturday evening, you may find you are nervous, and cannot eat what you would like to so try to have increased your food gradually over the few days before incase this happens.
* Try to avoid walking around too much for a couple of days before the event, especially if you do not live in London and are travelling up for the event. Sightseeing and shopping should be finished by Friday morning, or left until Monday if you want to have a comfortable race!
* Have an early relaxed night on Saturday and make sure you know where you are starting from and how to get there – the transport is often affected but the London Marathon site has all the up to date information – visit www.london-marathon.co.uk
On the Day…
* Make sure you get up in plenty of time and try to have a good breakfast about 3-4 hours before you start the race. Try to drink at least 1.5 litre of electrolyte/water that morning, again at least 90mins before the race.
* Try to stay relaxed, warm and calm whilst you are waiting for the start – avoid using up any of the energy you will need!
* Use vaseline under the arms and inbetween the legs and plasters on the nipples to avoid chaffing. Make sure you are wearing clothes and shoes that you have run in before, so you know they do not cause any problems…do not try out new shoes/clothes!
* During the race try and pace yourself – the atmosphere often encourages you to start too fast and then you will find yourself in trouble at about mile 18 plus so just be aware of the time you would normally run and stick with it – if you find at mile 23 you are feeling good then you can go for it!
* Remember to enjoy it :-)!
* If you are feeling unwell or injured please think sensibly – you do not have to run – there are plenty of other marathons, and London marathons – it is much better to defer and stay well. Even if you are running for a charity, you can find another marathon and make it up to them! Be sensible, look after yourself and make it a race to remember for the right reasons.
* When you finish make sure you look after yourself – people are often on a high and forget this, then within a few hours they begin to feel rubbish! If you can, within 20mins drink a litre of water/electrolyte, and eat a couple of bananas or even a chocolate bar. I promise this will start to replenish the gycogen stores and help stop the body crashing later, making you feel not good at all. Even if you do not feel like it – trust me this will help. Also, try and do a quick 5 min stretch – then you are free to go and celebrate with your family and friends..
* Then within 2 hours make sure that you have a carbohydrate and protein meal, with lots of water/electrolytes. If you do this, combined with a stretch, warm bath and put on lots of warm clothes you should recover well.
The Next Few Days…
* Have at least a few days off completely resting – it really is important to allow the body recover and it does make a huge difference, Rest is when the body adapts and recovers, without this you really may get ill or injured in the medium term, if not the short term. Listen to your body, athletes always take good rest after major events and if you complete the marathon – you are an athlete!
* Have a good sports massage to aid in your recovery and pick up on any injuries/niggles that need sorting. Make sure you do some good stretching sessions too!
* Eat plenty of good carbohydrates and proteins – and keep hydrating especially if it is hot!
So there you have it! A few tips to help you on your way – if you have any questions please do call me on 07720 845849, and leave a comment to let us know how you got on!
If you fancy doing it next year the Ballot opens when the first runner finishes – this time all on line – no paper entries – so visit www.london-marathon.co.uk and get your trainers on!
If you would like some more advice then why not come along to our half marathon training day on Sat 5th July – which will get you ready for the Autumn Half marathon’s and then London next year – no problem! We have clients running in the Bristol Half and we may well take a group to Amsterdam in October for the Half and some fun!
For more information contact us info@energisedperformance.com or visit www.energisedperformance.com and click on the Events.