London Marathon Countdown - 2 weeks to go!
If you a running the London Marathon on 24th April, all the very best of luck to you!
By now, you will have done your longest endurance run and you will be tapering your training. Here are some tips for the next two weeks.
1. Taper your runs:
- Half-marathon: 2 weeks before race day
- Quarter-marathon: 1 week before race day
Tapering allows you to achieve peak performance at the right time. It maximizes muscle repair and recovery and builds your much-needed stores of carbohydrate, ready for race day.
Your cardiovascular system maintains the benefits of endurance training for about 30 days, so you will not be undoing all your good work.
For more information about how to taper, read this excellent article on the London Marathon website.
2. Keep these areas of your routine the same:
Diet: This allows you to build your carbohydrate stores whilst you taper your runs. Don’t start eating or drinking anything significantly new as this can be disruptive for your digestive system.
Sleep: Maintaining a regular bed-time and rising-time is important for maximizing recovery and minimising fatigue.
Training: Keep your usual training routine (ie. the same days and times of day), whilst shortening your runs and reducing the intensity of the other training you are doing. Maintain a broad stretching regime after exercise. Don’t start doing significantly new forms of exercise.
3. Stay positive
Surround yourself with positive and encouraging people.
Take time to relax.