1 week Ago By [email protected] (Samantha Leathers)
More than 56,000 people will take part in the iconic London Marathon on Sunday. Many have spent months or even years preparing for the 26.2-mile course, but the final 24 hours before they reach the starting line could be the most pivotal.
If you're taking part, getting a good night’s rest on Saturday will be crucial to ensure your body has the rest it needs to take on the day. Hannah Shore, head of 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 benefits your cognition, improving your decision-making skills when it comes to pacing, pushing, and nutrition.
Oxford Sleep Medicine Programme graduate Hannah added: “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.
” With your body well-rested by Sunday morning, it’s time to fuel it correctly for the monumental challenge it’s about to undertake. Pre-marathon meals usually focus on carb-loading, pumping your body with enough energy stores to push it through the race. 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 to 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 specialist specifically recommended macaroni and cheese, mushroom ragu with chicken, beef and chianti lasagne, and alfredo sauce with chicken as these dishes usually contain at least 60 per cent carbohydrates and 30 per cent protein per single serving. Durham University recommends having a breakfast rich in carbohydrates and low in fat, fibre, and protein between two to four hours before the race.
Plenty of hydration three to four hours before the race and an extra carb-rich snack after your warm up is also a top recommendation. Finally, when the final hour before start time ticks over, most people begin their warm up routine, which can be vital in preventing injuries. This requires more than a handful of stretches and a quick few jumps at the starting line to get the nerves out.
Personal trainer Elyn Marwick recommends at least 10 minutes for long runs. “Warming up before you run helps to increase blood flow to the muscles, boosting their flexibility. Warm ups help lubricate joints too, increasing their range of motion,” she said.
If you need some inspiration, physiotherapist and Deep Freeze expert hub specialist Clara Kervyn suggests leg swings to start with. “To do these, stand tall, holding on to a wall for balance if you need," she said." 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." Adding heat therapy into your warm up can also make it more effective.
For example, using Deep Heat products massaged into areas that easily become tight or knotted during a marathon such as your calves, thighs and shoulders. In the minutes after finishing your race, it’s best to do a cool down routine which can help your body stay ahead of any injuries or exertion sustained during your run. A polar opposite to your warm up, ice therapy can help with this process while doing some gentle stretches or walking to slow down your movement.
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