Your Marathon warm-up

The London marathon is seen as one of the greatest human endurance challenges ever. Add to this cramps, chafing, dizziness and dehydration. This 26.2-mile run can push the human body to its absolute limit. To help you prepare for your biggest challenge yet I have come up with all the essentials to get you over that finish line.

Nutrition and Hydration

A healthy diet is essential throughout your training programme, on the day of the marathon and during your recovery. Make sure that you are eating plenty of vitamins and minerals, protein and slow releasing carbohydrates.

Pre run

It is important to make sure that you are fuelled up for your run. Try to eat a snack or light meal about 1 ½ hours before the marathon starts. This needs to be carbohydrate rich with a little protein so that energy can be released slowly throughout the race and should be around 250-300 calories. Try pasta, rice, potatoes toast and peanut butter as well as bananas, dried dates, cereal bars and smoothies for an energy boost. Drink plenty of fluids before hand as well to keep hydrated.

During the run

Try and keep energy levels up during the marathon. We know easier said than done! The easiest way is drinking a sports drink like Lucozade, Powerade or Gatorade. These contain carbohydrates, electrolytes and water and are often found at the drink stations so stock up! Energy bars, jelly babies and chocolate can help to keep you fuelled up too.

Post run

You might have finished running but it’s not over yet! Get eating! Food should be carbohydrate rich to help replace energy lost with some protein to help repair your muscles and get your body recovering. Try a bagel with peanut butter, chicken and pasta, yogurts and fruit, cereal bars or a milkshake.

Training

Training for a marathon is one of the biggest challenges that you will ever face. Physically, mentally and emotionally. The most important training days will be your long runs, usually on a weekend. Gradually increase the distance of this each week by about one or two miles. Run at least 20 miles to increase endurance, train your body to burn fat as a fuel and build physical and mental strength in preparation for the marathon.

Kit bag                     

The important kit bag should be stocked up with bananas, sport drinks and gel satchels, your Ipod with all your favourite running songs, cooling gel to relieve aching muscles and Vaseline to apply before, during and after your run to soothe any chaffing ( I know, but someone had to mention it!)

Injury prevention

Most running injuries can be prevented by wearing the right shoes. After about 400 miles running shoes won’t give you the support and shock absorbency you need. But don’t wait until the last minute to buy those new trainers as you need time for them to mould to your feet. Change your trainers no later than six weeks before the marathon.

An injury can also develop as a result of your training load, previous injury or flexibility. Make sure that you stretch properly after every training session to keep muscles subtle and follow a structured training plan so you don’t over load your body.

Treat yourself to a deep sports massage to relieve tight muscles and aches and pains that have built up during your training. This will help you to run more freely on the day,

Recovery

The finish line is in sight! But whatever you do don’t just collapse on the floor! You need to walk around for at least 10 minutes to slow down your heart rate safely and keep your legs from stiffening up too much. Make sure that you eat and hydrate yourself as soon as you cross the finish line. Make sure that you look after yourself. This will determine how quickly your body will recover