1. Keep hydrated: Not just during the race; drink plenty of water every day for the entire week before the marathon. This way your body gets used to the extra fluid.
2. Check your shoes: They should be in good condition. Don’t try and use new shoes for running the marathon. They need to be broken in first.
3. Don’t try and ‘carbo overload’ the night before the race. You could end up with an upset stomach the next morning. Instead, have a fairly modest meal – enjoy a pasta dish, just don’t overdo it.
4. Relax the day before: Try taking things easy. Don’t spend hours on your feet at the pre-race expo – you’ll feel it the next day. A hot bath with Epsom salts can be really relaxing and beneficial.
5. Pace yourself correctly: This is probably the most important factor that determines your
performance. Take into account the weather, the course terrain and how you feel. It’s better to start out a little slower than your goal pace. Adjust your pace depending on how you feel and if you’re struggling at the halfway point you’d better pull back.
6. If the weather is bad – adjust your finish time: Bad weather can really affect your run. It’s better to accept this and aim for a slightly slower time rather than run out of energy and hit the wall at mile 20. Who knows, you might have a great run in spite of the weather, in which case you can pick up the pace in the latter stages of the race.
7. Be careful with power gels and energy replacement products: Don’t take energy gels or energy drinks if you haven’t done so during training. Your stomach can become upset very easily later on in the race. Hopefully you will have experimented with different energy drinks and so forth during your training runs. A simple slice or two of orange around mile 21 can help a lot.
8. Mentally divide the race into sections: 26.2 miles is a very long way! Divide the race up into different segments: 10K, 10 miles, halfway and 20 miles. Then, as your reach one goal, you aim for the next. This gives you something to focus on besides the finish line.
9. Try walking: Brief walking breaks periodically will give your legs a change from the constant running stride. This will help the muscles avoid tightening up too much in the later stages. You won’t add a whole lot to your finish time either!
10. Walk around after the marathon: You probably won’t feel like doing this, but it will help you
gradually cool down, and as a result, you’ll recover faster in the days
following the race.
Good luck to the amazing Elizabeth who is taking part in the Philadelphia
Marathon in the US this Sunday! You go, girl! x
In a test carried out by Runner's World to determine the effects of post-run alcohol on a subsequent workout, women did better after beer, whilst men did worse. So, there you have it! Cheers, ladies!
Well done to Miguel for completing the Porreres Half
Marathon on Sunday in 1h37m35s and coming 2nd in the M-60 category!
Extra chafing can occur due to wetness, so don't forget to slap on the Vaseline.
Wear moisture wicking running gear if possible. Moisture wicking socks are especially important.
If it's cold as well as rainy, wear layers, plus a hat and gloves.
A rainy day is likely to be dull, so reflective gear is recommendable.
Watch out for puddles. They might be concealing pot holes.
Beware of extra slippery surfaces. The white lines on the road are more slippery than the black asphalt.
Once home, place newspaper in your trainers. It'll absorb the water and help them retain their shape. You might need to replace the newspaper a couple of times.
Finally, enjoy! A run in the rain can be refreshing, invigorating and exhilarating!
Chickpeas with tomato, chilli and rocket
This makes a healthy, delicious and power-packed change to a sandwich for lunch! I made it the other day and will definitely be making it again.
For 2 servings, you need: 1tbsp olive oil, half a red onion (finely sliced), 2 cloves of garlic, 1tsp grated ginger, 1-2 green chillies (seeded and finely chopped), 400g jar of drained chickpeas, 1tsp cumin, half tsp turmeric, 2tsp garam masala, salt and pepper, 1 small punnet of cherry tomatoes (sliced in half), 2 big handfuls of rocket, 4tbsp natural yogurt
Heat the olive oil in a large pan. Add the onion, garlic, ginger and chilli. Stir for 5 mins. Add the chickpeas with a splash of water, plus the cumin, turmeric, garam masala, salt and pepper. Cook for 5 more mins. Add the tomatoes and cook for 2 mins to soften. Remove from the heat. Mix in the rocket and wilt. Servie with a couple of spoonfuls of natural yogurt.
'runnyknows' is a friendly team of experienced runners offering guided runs of varying distances at your pace in and around Puerto Pollensa in North Majorca, Spain.