DISTANCE LEARNING
Whether you’re still hobbling from London or picking up the pace ahead of New York, our quick tips will make going the distance a good bit easier. Just don’t tell your rivals
Overcome the physical hurdles that stand between you and marathon glory
01 TAKE A BREATHER
Seasoned endurance athletes and 26.2 rookies alike can expect a rush of adrenaline on race day. But while a little will fire you up, too much can burn you out. “Adrenaline breaks down muscle glycogen,” says Prof Andrew Jones, Exeter University physiologist. “Bring down your heart rate with diaphragmatic breathing: one hand on your belly, one on your chest, inhale and exhale deeply, five times.”
02 TRUST YOUR GUT
Ideally, the only ‘runs’ that should concern you are those you did during training... “But distance running can trigger diarrhoea,” says Kate Spilsbury of the English Institute of Sport. “There’s evidence that bovine colostrum supplements* help. And reduce your intake of fibrous foods such as lentils and broccoli in the days before the race, too.” Softly does it.
03 FEEL THE FORCE
Pounding the pavement takes its toll on your hips, knees and ankles. “The force of each step is more than twice your bodyweight,” says Spilsbury. “As fatigue sets in and your form slips, you’ll start to ache.” Mitigate the damage by ensuring your trainers are fit for purpose. Replace them every 500 miles, and never lace up a boxfresh pair on the big day – break them in with at least four five-mile runs.
04 SCALE THE WALL
Even the most experienced runners will describe ‘Hitting The Wall’ with sombre resignation. “This is when the glycogen in your muscles becomes depleted,” says Jones. “You’re simply unable to sustain the same speed.” Avoid it by taking on 60g of carbs per hour from drinks or gels. And do the same during your longer training runs – that way they’ll be easier to stomach on the big day.
05 FLUID DYNAMICS
With 2600 calories of energy expelled, your body will cry out to collapse in a quivering heap. Don’t let it. “If you stop moving as soon as you finish, you’ll experience dizziness due to a drop in blood pressure,” says Spilsbury. Keep walking, and go easy on the Volvic: gulping, rather than sipping, is less e icient for rehydration. Or sip a beer. It’s also less e icient, but you’ve damn well earned it.