If you’re reading this and running on Sunday hopefully you’ll have a game plan and be ready for the big day! You’ve done your training so squeezing in last minute miles isn’t going to make much of a difference. What you can do, is sort out your race-day nutrition in the hope it will shave off those last couple of minutes, or make the final few miles slightly more bearable. If you’ve been somewhat distracted from your training and race plan, then hopefully this will help a little…
Pre race:
You’ll have heard this a million times. Don’t try anything outrageous or new. If you’re used to eating a bowl of porridge before a run, then do exactly that. Personally my long runs were fuelled by a piece of white toast with honey and banana on. Accompanied by a small bowl of crunchy nut cornflakes. But that’s just me (a nothing special runner, just super keen!).
Mid race:
Again, what are you used to? For optimal performance in a marathon it is suggested you take between 30 and 60g carbohydrates per hour. For you, a having 2-3 gels may be the most convenient and easy on the stomach option. Others may prefer a bottle of sports drink. London marathon is one of the most equipped marathons you could enter – with water being provided at every mile, Lucozade Sport 5 times and Lucozade Sport Carbo Gels twice throughout. Last year I averaged 60g carbohydrates / hour during the marathon and didn’t have any adverse effects, despite it being slightly higher than what I was used to.
Post race:
As much as you want to reach for that much needed beer, try and get some protein down you to help those legs in the next few days. Take some hydro tablets to replenish the electrolytes and go and celebrate!
London Marathon was genuinely one of my favourite days in 2016 and if you’re running on Sunday you really are in for a treat. The spectators are unbelievable, 26.2 miles will absolutely fly by. Don’t stress, you’re more prepared than you think.
Most of all, enjoy it. There are a lot of very envious people watching!