Tips for marathon/half-marathon prep

You have a marathon or half-marathon in a couple of weeks time, are you ready?

Here are some things to consider in your final preparations for race day:

Training:

We hope you have been sticking to your running training plan! Make sure you taper off your intensity and distance in the final 2-3 weeks before the race. If you haven’t been doing any cross-training, we would recommend swimming or cycling and some body-weight exercises to improve strength and mobility, specifically in the lower limbs and core. If you’re unsure where to start, sign up for our Strength and Mobility Class for Runners with Paula. Contact us for more information.

Nutrition:

Race day nutrition is critical and you should test out what you’re going to eat/drink before and during your run. Try out different options to see what suits your body and feels good!

Before the race: A meal 2-3 hours before the race that includes a healthy carbohydrate and protein (try oats/bananas/nut butter/toast/boiled eggs)

During the race: There are generally water stations every mile along the race route and you should aim for 5-12 ounces of water every 15-20 minutes. Energy drinks and gels, or fruit are great for boosting your blood-glucose. Practice with these on your runs to work out the best formulas for you. Plan ahead so you know when to eat and drink.

Your regular diet should include healthy proteins (e.g. beans, tofu, lentils, fish, lean chicken), healthy fats (e.g. olive oil, avocado, nuts) carbohydrates (e.g. rice, whole grains, oats) and plenty of fruit and vegetables.

Clothing:

Break-in those new socks and test out your running gear! You don’t want to run in anything brand new on race day that may cause chafe. If you need anti-chafe solutions, now is the time to try out different tapes/band-aids/balms on your training runs.

Recovery:

Rest is just as important as getting in your training miles! Make sure you are getting enough sleep, taking some active recovery days in the week (a gentle swim or light jog) and getting in those stretches! Have you tried any other recovery strategies like cold-therapy, massage, or acupuncture? These can all be wonderful additions to aid in your recovery and have you feeling your best on race day.

Injuries:

Are you carrying any running-related injuries? It’s not too late to sort them out! Book a Physio appointment so that we can assess the problem and help you reach your running goals!

Good luck runners, you’ve got this!

Author: Paula Tully

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