London Marathon: Experts share last-minute training, sleeping, and eating tips
What you do in the final hours before a race can make all the difference
More than 56,000 runners will tear through the capital's streets in the London Marathon this Sunday. While some have been training for months, or even years, the last 24 hours before the race can prove decisive.
You'll need to make sure you get sufficient sleep on Saturday night to ensure you're well-rested and ready. Sleep expert Hannah Shore, who leads Sleep Science at Mattress Online, said: "Sleep is vital for recovery. Throughout periods of deep sleep our bodies produce growth and repair hormones to help prevent injury, along with proteins that help boost our immune system."
Light sleep also plays a part in enhancing cognitive functions like decision making, which are key for race-day strategies on pace and nutrition. Hannah, an Oxford Sleep Medicine Programme graduate, continued: "In the last few days leading up to the marathon you may struggle to switch off the thoughts and may begin to feel nervous, which can make it more difficult to fall asleep.
"Doing a calming activity in the evening before you go to bed can help switch your brain off and prepare your body for sleep. It's important to find something that works for you - it could be reading or breathing exercises, or it could just be watching reruns of your favourite TV show."
Once your body is well-rested by Sunday morning, your focus should shift onto food and fuel. Carbo-loading is typically on the pre-marathon menu, providing the energy reserves needed for race day endurance - but hydration is also just as important.
Roberta d'Elia, head chef at Pasta Evangelists, said: "Pasta is the marathon runner's meal of choice thanks to its 'slow release' properties. Carb loading usually starts two-three days pre-run and during this time, you want to be resting, relaxing and trying your best not to overthink the challenge ahead."
The pasta expert recommended hearty dishes such as macaroni and cheese, mushroom ragu with chicken, beef and chianti lasagne, and alfredo sauce with chicken. All of these dishes boast a balance of around 60 per cent carbohydrates and 30 per cent protein per portion.
Durham University suggests enjoying a carb-rich breakfast low in fat, fibre, and protein between two and four hours prior to the start of the marathon. They also advise staying hydrated three to four hours before the run, topping up with an extra carbohydrate snack following your warm-up session.
As the countdown to race start time begins, most runners start their warm-up routines with just minutes left. A beneficial warm up should ideally involve more than just a few stretches and some jumps at the starting line to shake off the jitters.
Personal trainer Elyn Marwick recommends at least 10 minutes of warm up routines before the run. "Warming up before you run helps to increase blood flow to the muscles, boosting their flexibility," she said. "Warm ups help lubricate joints too, increasing their range of motion."
For those looking for warm-up ideas, physiotherapist and Deep Freeze expert hub specialist Clara Kervyn recommends some leg swings. She said: "To do these, stand tall, holding on to a wall for balance if you need. Swing your left leg forward and behind you, extending the swing with each rep, and keeping your right foot firmly on the ground.
"Once you've done 10 swings, swap sides. To enhance this mobility, move, try swinging your leg across your body, in front of you."
Incorporating heat therapy into your warm-up can also be beneficial. For instance, applying Deep Heat products to areas prone to tightness or knots during a marathon, such as calves, thighs, and shoulders, can improve the effectiveness of your warm-up routine.
In the moments following your race, it's advisable to engage in a cool down routine. This can help your body pre-empt any injuries or strain incurred during your run.
Ice therapy can aid in this process. Additionally, performing some gentle stretches or walking can help gradually reduce your pace.
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