Running the London Marathon next weekend? Here’s seven things you should/shouldn’t be doing over the next 14 days…
- There are no more fitness gains to be made, so don’t try to play catch-up.
- Reduce your training to 50-75 per cent of your normal total, but maintain the routine your body is used to.
- The long run this week should be no more than two hours, but it should include a segment (30 to 45 minutes) at marathon pace.
- Keep the focus on your nutrition and hydration, because this is when you will begin to top up your glycogen stores for the big race. Don’t allow yourself to get hungry and top up throughout the day with quality complex carbohydrate snacks.
- It’s important to get as much rest as you can. Try to get to bed early and aim for an extra 30 to 60 minutes of sleep a night. You’ll need it.
- Physically, you should be starting to feel good, thanks in part to the extra rest and because you are training slightly less, but try to get an extra sports massage to take care of any tight muscles.
- Finalise your race-day plans. Confirm your hotel accommodation and the transport you will take to the start. Plan what (and where) you will eat the night before and what you will have for breakfast on race day. You may need to bring food with you.