Having run many a marathon across the globe (including one with a 20lb pack!), Lee Ryan knows a little something about long-distance running. Here are his top last minute tips for getting the best out of your race for the upcoming Dubai Marathon on January 23!
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Pre Race
1. Resist the urge to make up for missed workouts. Whether due to injury, illness or simply a busy schedule over the festive period, even the best-laid plans can go slightly off track. If you have had a positive training schedule before the break, the rest days may have been more of a help to you rather than a hindrance.
It’s tempting to try to squeeze in that last workout in the last five days, but this would do more harm than good. You won’t see any fitness gains and only risk wearing yourself out before the final race weeks.
2. Taper time. With 14-10 days to go before the marathon your mileage should be dropped by 50% (20days out) and 90% (10 days out). Remember that you have already built your fitness for the race, so any workout in the last week is about “refining” fitness, not building fitness, with a focus on the quality of training rather than the quantity.
It’s not about going faster but running your paces with less effort. You should have clocked the last of your long runs (32-35km) three weeks out from race day. For most beginners this would also have been the longest of your training runs. You have done the tough part, now to have fun in the race.
Race Day
1. When you finally step into the marathon, make sure you have nothing but positive thoughts. Leave any doubts or worries outside. You should feel a sense of accomplishment that you’re there. You worked hard for this. Go out and enjoy it. There will be people faster than you and there will be people slower than you, just run your own race.
2. Don’t try anything new. You’ve practiced your race nutrition and equipment in training, so just follow what you found works. Don’t experiment with new foods – you will no doubt have many tips from other runners and more so from "non runners" on what they have been told is good to do. Don't listen. Stick to what you body knows. What you have practiced. We don't want any emergency toilet breaks on route.
3. If you have a race plan. Stick to it. Allow the first few miles for the field to spread out and everyone to settle down. Nobody wins the race in the first miles. Save the speed for the home straight. Stay within your limits up until half way and listen to your body to how the rest of the race should pan out.
Not everyone is aiming for super quick times, but I think it is important to have a time you want to achieve in the race. But, whatever you’re aiming for, smile and enjoy it!
4. Let your friends know where you want them to be placed on the race route to give you that well timed moral boost to lift your spirits.
5. Make use of every water station even just for a cold sponge or sip of water. If you approach a toilet and you think you might need to go, just go, the next stop could be a while and the last thing you need is running with a full bladder, or badly behaved bowels.
Post Race
1. Take your time when you have crossed that line. Sit down, take a breath, have a look at the medal around your neck. Give yourself a pat on the back. If your legs need it, have a stretch or pop into the therapists’ tent and get a massage. Take in some fluids and some carbs to start the recovery – a banana and coconut water is good idea! Remove your sweaty clothes and put on something dry and clean.
2. Doesn't matter how fit you are. Your body has taken one hell of a beating. You have just run the furthest you have ever run in training. Everything from your muscles to your immune system will need looking after. So enjoy a good meal containing protein and carbohydrates to help refuel and repair, have a soak in a warm bath to ease the aches or take an ice bath to increase recovery. Your body will take up to 48 hours to hydrate to normal levels. Keep sipping on water.
3. Enjoy a good night’s sleep. You have just run a marathon!! Not many people can say that.
