London Marathon 2014: 10 tips for lasting the course this Sunday

For those taking part in Sunday's race here's some last minute advice

Professional athletes, seasoned marathon runners and first-timers will all take part in Sunday's Marathon around the capital.

The 26.2 mile course is incredibly gruelling so here's some last minute advice for lasting the distance.

Don't do too much training before the race - relax

Whether you are a marathon veteran or are participating for the first time, the likelihood is that you will have trained for months to get yourself ready for the race. Preparations should have been toned down in the weeks leading up to the marathon anyway, so make sure not to do too much in the few days before the race. After all, you need to be fresh on the day.

Be rested and ready

Make sure that you are getting enough sleep in the build-up to the race and aim for eight hours on the night before the race. This will help your body to recover and ensure you are ready to complete the circuit.

Don't wear new running shoes

Stick to what you have worn throughout your training. In the past, some runners have complained of buying fresh trainers and then struggling with blisters throughout the race. Comfort is vital when running a marathon so wear what you are used to.

Make sure you have breakfast beforehand

Don't go into the race without eating beforehand, but make sure your body is familiar with the food you decide to consume and don't eat too much. Have your breakfast around two hours before the marathon starts and stick to carbohydrates and protein.  

Arrive early to ensure pre-race preparation is completed

You don't want to arrive late, rush through some stretches and panic when you can't find where to go. So get to the start early, relax, perhaps by listening to music, and make sure your body is ready for the demands of the marathon. Remember to stretch properly and keep in mind that public transport is likely to be crowded in the hours before the race.

 

Don't start too fast

It's easy to let adrenaline take over and charge off at an unsustainable speed. Don't do that. Start at a comfortable, slow pace to reduce the risk of feeling as though there is nothing left in the tank later on in the race.

Take on enough fluids

It's vital to stay hydrated throughout the marathon. There are stations located throughout the course where runners can take on water and glucose drinks. Make sure not to take on excess amounts of fluids and don't consume anything that your body isn't used to.

 

Break the race into sections

Running a marathon is a long old slog. Don't look at the course as 26.2 miles; break it down into more manageable distances. For example, getting beyond the halfway mark can provide a real psychological boost. Think about why you are taking part, who has helped you through your training and dedicate a small distance to them. Believe in yourself.

Enjoy it!

Completing the marathon is an achievement to be proud of. Take in the atmosphere, absorb the cheers of the crowd and take in the views of some of London's top tourist attractions.

Take time to recover after the race

Plan a day off work after the marathon. Make sure you relax - if you feel the need to exercise, start with a short walk. Eat well, making sure to consume plenty of carbohydrates. If you feel brave enough, have an ice bath or alternatively enjoy a massage.

PROMOTED VIDEO
Have you tried new the Independent Digital Edition apps?
Caption competition
Caption competition
Latest stories from i100
Daily Quiz
Independent Dating
and  

By clicking 'Search' you
are agreeing to our
Terms of Use.

Career Services
iJobs Job Widget
iJobs General

Tradewind Recruitment: English Teacher

Negotiable: Tradewind Recruitment: My client is an excellent, large partially ...

Tradewind Recruitment: Science Teacher

£90 - £140 per day: Tradewind Recruitment: I am currently working in partnersh...

Tradewind Recruitment: Year 3 Primary Teacher

£100 - £150 per day: Tradewind Recruitment: Year 3 Teacher Birmingham Jan 2015...

Ashdown Group: Lead Web Developer (ASP.NET, C#) - City of London

£45000 - £50000 per annum + Excellent benefits: Ashdown Group: Lead Web Develo...

Day In a Page

Isis hostage crisis: The prisoner swap has only one purpose for the militants - recognition its Islamic State exists and that foreign nations acknowledge its power

Isis hostage crisis

The prisoner swap has only one purpose for the militants - recognition its Islamic State exists and that foreign nations acknowledge its power, says Robert Fisk
Missing salvage expert who found $50m of sunken treasure before disappearing, tracked down at last

The runaway buccaneers and the ship full of gold

Salvage expert Tommy Thompson found sunken treasure worth millions. Then he vanished... until now
Homeless Veterans appeal: ‘If you’re hard on the world you are hard on yourself’

Homeless Veterans appeal: ‘If you’re hard on the world you are hard on yourself’

Maverick artist Grayson Perry backs our campaign
Assisted Dying Bill: I want to be able to decide about my own death - I want to have control of my life

Assisted Dying Bill: 'I want control of my life'

This week the Assisted Dying Bill is debated in the Lords. Virginia Ironside, who has already made plans for her own self-deliverance, argues that it's time we allowed people a humane, compassionate death
Move over, kale - cabbage is the new rising star

Cabbage is king again

Sophie Morris banishes thoughts of soggy school dinners and turns over a new leaf
11 best winter skin treats

Give your moisturiser a helping hand: 11 best winter skin treats

Get an extra boost of nourishment from one of these hard-working products
Paul Scholes column: The more Jose Mourinho attempts to influence match officials, the more they are likely to ignore him

Paul Scholes column

The more Jose Mourinho attempts to influence match officials, the more they are likely to ignore him
Frank Warren column: No cigar, but pots of money: here come the Cubans

Frank Warren's Ringside

No cigar, but pots of money: here come the Cubans
Isis hostage crisis: Militant group stands strong as its numerous enemies fail to find a common plan to defeat it

Isis stands strong as its numerous enemies fail to find a common plan to defeat it

The jihadis are being squeezed militarily and economically, but there is no sign of an implosion, says Patrick Cockburn
Virtual reality thrusts viewers into the frontline of global events - and puts film-goers at the heart of the action

Virtual reality: Seeing is believing

Virtual reality thrusts viewers into the frontline of global events - and puts film-goers at the heart of the action
Homeless Veterans appeal: MP says Coalition ‘not doing enough’

Homeless Veterans appeal

MP says Coalition ‘not doing enough’ to help
Larry David, Steve Coogan and other comedians share stories of depression in new documentary

Comedians share stories of depression

The director of the new documentary, Kevin Pollak, tells Jessica Barrett how he got them to talk
Has The Archers lost the plot with it's spicy storylines?

Has The Archers lost the plot?

A growing number of listeners are voicing their discontent over the rural soap's spicy storylines; so loudly that even the BBC's director-general seems worried, says Simon Kelner
English Heritage adds 14 post-war office buildings to its protected lists

14 office buildings added to protected lists

Christopher Beanland explores the underrated appeal of these palaces of pen-pushing
Human skull discovery in Israel proves humans lived side-by-side with Neanderthals

Human skull discovery in Israel proves humans lived side-by-side with Neanderthals

Scientists unearthed the cranial fragments from Manot Cave in West Galilee