One of the biggest spectacles of the spring, the London Marathon kicks off on April 26, with a world record of 59,000 runners. The 26.2-mile run, starting from the historic streets of Greenwich to the iconic finish on The Mall, will see elite athletes, dedicated amateur runners, wheelchair competitors, and thousands of supporters lining the streets of the capital. Sunday’s race is expected to funnel nearly £100 million to charity. If you’re considering joining the masses, here’s what you need to know before your feet hit the pavement.
Train for the terrain, not the distance
Most people make this common mistake while preparing for a marathon. They put their best efforts into training for the distance. But here’s something much more important – practising on a route that feels similar to the actual course. Though the map looks exciting, you have to check whether there are hills or steep slopes along the way. If you practise on a flat road but the race has hills, you will be exhausted. So, adding a few hills and inclines to your training can help. Train your body for what it will face on race day.
Strength training and stretching go a long way
Yes, you have trained for the marathon, but also do basic strength training and stretching. It will do wonders for your tendons and ligaments. This will help your body cope with the impact of running. You can also mix strength training with some HIIT exercises. Find something you enjoy and that is easy to include in your training plan.
Test the energy gels
There will be approximately 93,024 energy gels in Sunday’s race. While energy gels help replenish your depleted carbohydrate stores, ensure you test them first. Your energy stores will start to drop during long runs, and gels can give you a short boost. However, everybody reacts differently, so it’s important to try them during training. Don’t use them for the first time on race day, as some runners may experience an upset stomach.
Vaseline could be your BFF
Don’t underestimate the power of Vaseline. While running a marathon, blisters and chafing can occur. So, before you reach the start line, apply some Vaseline to areas such as the armpits, nipples, between the thighs, and ankles. Your body will thank you later. Ensure you get help at the medical points on the route if your skin starts to smart or sting.
Hydration is important
Hydration should not be left until the hours before the race. Start hydrating days in advance. Drink water consistently. If your urine is dark, it means you are running a deficit. Also, ensure you don’t overdo hydration the day before, as it can lead to bloating. A litre or two spread across the day works well. Two hours before, drink 400–600 millilitres (roughly 14–20 ounces) of fluid, then stop. You want your bladder empty at the start. On the course, you will find water stations every two or three miles. Don’t wait until you’re desperate. Sip early and often. Do not ignore the signs your body is sending.Happy marathon!
