On October 2nd, people from all over the world head to London to take part in Britain’s most iconic event, the TCS London Marathon.
Demand for the location was so high that more than 350,000 people turned out to vote this year, even though only about 40,000 people actually turned up for the 26.2-mile course from Greenwich to The Mall. It is
If you’re one of the lucky ones or have opted-in to the Virtual 2022 TCS London Marathon, your training is going well and according to your official training plan you should be hitting your longest run of the week. is.
This is the dress rehearsal for the big day. With this in mind, we called on our experts to provide some extra tips for race day so we can test them this week.
mind set
Onetrack Running Coach Justin Reid-Simms said:
“But you have to believe in yourself and try to relax. Write ‘Trust Yourself’ on your left palm and ‘Relax’ on your right palm and glance when you’re having a hard time.” Even if it’s just something you want to have fun with, Start Her Pen is a great way to remind yourself of your race plan.
“Getting to the halfway point can be a real boost. Once you’ve crossed the Tower Bridge and crossed the river, it can feel like you’re almost there, but don’t get carried away. There’s still a long way to go. Now is the time to stay calm and keep your rhythm.
“Heading into the Docklands (after Mile 17) can be a bit daunting, especially if the breeze is blowing, so rely on the crowd for support. Write your name above your head. It really helps when you have the crowd shouting your name and this boosts your motivation and confidence.
“If you’re flagging, watch out for kids who want to give you a high-five. The famous Run Dem Crew plays music around mile 21, shoots confetti cannons, and generally makes the race look like a celebration.” This is the perfect pick up before entering the embankment and starting to push towards the finish line.The Blackfriars Bridge underpass (Mile 24) can feel like a real mountain Yes, but if you find a pinch point in your fatigue or motivation, stop it and be strong and powerful.
“At Embankment, you can see the goal line and Big Ben in the distance. , until the next one, splitting the marathon to the next lamppost when things got tough as micro targets were added right up.
“Counting the number of people you pass by can also be distracting and motivating.”
pace
“Your pace is determined by your energy, and in a marathon this can be compromised in the first segment of the race,” explains Saucony head coach Nick Anderson.
Some people may say, “You can go early because you’ll buy time later,” but I don’t think so. The effort required to go faster has a negative impact on the second half of the race.
“I recommend using the first few miles as a warm-up and be careful with Blackheath. It’s a bit downhill and people tend to start a little faster than they should.
Cutty Sark (miles 6-7) is the first pinch point. The crowd is encouraging and many are picking up speed without realizing it.
“By the time you reach Tower Bridge, the crowds are thronging and charities are lining the streets. It’s a bucket list moment, so enjoy it, but you want to catch your breath, slow down, and go faster. Avoid the temptation to head into the Docklands and find yourself lacking pace or preparation as these folks start to slow down.
“If you take it easy in the race and keep your speed, this wouldn’t happen.
“Especially in this area, the GPS signal can be unstable, so it’s a good idea to write half the split on one arm and the other half on the other. People needlessly It tends to speed up, so listening to confused GPS can be daunting.
“From 20 miles onwards, near the poplars, you need to increase your efforts to maintain speed. Dedicate each one to someone special or why you run.The Blackfriars Underpass has a bewildering incline, and given its position, it’s best to back up, slow down, and save energy. is.
“A right turn at Westminster could start the celebration and maybe pick up the pace and reach the finish line at The Mall.”
nutrition
“Preparing for the day of the event obviously starts long before it starts,” says Susie Sawyer, clinical dietitian and advisor to AminoScience.
“However, it is essential that you have the normal breakfast that you used in training that day.
“Usually this is a protein shake with 40 grams of oats and milk, some berries and 30 grams of protein, usually two hours before.” Make sure you have consumed 300-500ml of water in the last 1-2 hours before entering the starting pen.
“If you feel like you need food, pick a banana. It can take 15 minutes for the backpen to cross the starting line after the race starts. This helps with carbohydrate storage.
“It’s important to stay hydrated at a rate of about 400-500ml per hour, so keep an eye out for water stations on Mile 5 and Lucozado stations on Mile 9, and refill your carbs with gels for an energy boost (1 You need about 30-60g of maltodextrin per serving) hour).
“Depending on your pace, after about two hours you should be on your way to Tower Bridge (about 12 miles), and shortly after that you’ll feel the need to refuel your carbs again.
Things can start to get worse around the ‘Isle of Dogs and Canary Wharf, so watch out for hydration stations around Mile 14.
“If you stick to the protocol of ‘feeding’ carbs and hydration, you might feel exhausted here, but keep going.
“Once you cross the final finish line, it’s important to start thinking about recovery. During the first three hours after the race, your muscles are ready to receive nutrients and your insulin sensitivity increases, so glycogen (energy) stores quickly. It’s time to replenish.
“A great first meal after the race can be half a bagel. It should contain protein with a carb-to-protein ratio of about 4:1. Protein and antioxidants within the next 8 hours.” In addition to nutrient-rich foods, it’s important to get enough energy and recovery minerals, such as iron.
recovery
“One of the key elements of an effective running program is allowing enough time for recovery,” explains My Gym owner and KYMIRA spokesperson Steve Hoyles.
“Decades of research have shown that overtraining reduces performance and increases the risk of injury, so maximizing recovery is not just a good idea, it’s very important.” by Coach A commonly used strategy is the recovery run, which is a low-intensity run designed to quickly return the body to a fully recovered state. Removes accumulated blood lactic acid faster than passive recovery.
“Further research suggests that the mixed modality approach also works very effectively, combining high-intensity and low-intensity recovery work to clear lactate faster than the other approaches in this study. .”
However, running on recovery days can be a balancing act. It should be strong enough to effectively remove lactic acid, but too high and you risk injury.
Here Steve explains how to do it effectively:
1. “Research shows that lactate is most effectively removed when your heart rate is 80% or higher, so keep an eye on your fitness tracker.”
2. “Fatigue increases the risk of injury, so limit running to 20 minutes or less.”
3. Use runs to practice technique drills so you can keep your r.
Click here for more information on the TCS London Marathon 2022.
Pre- and post-run stretches to try
Ashley Williams, personal trainer at functional training space John Reed Fitness in London, explains how to warm up and cool down for long runs.
pre-run
“Dynamic stretching is active movement in which joints and muscles go through their full range of motion,” he explains.
“This type of stretch is meant to literally ‘warm up’ the muscle groups you plan to use, so it’s best done as a pre-workout warm-up. It allows you to test your range of motion against the load and warns you of soreness and soreness before stressing your muscles and doing heavy repetitions.
From squat to overhead swing
“Squat down and swing your arms back and forth, then return to standing with your arms extended overhead. Repeat for 1 minute.
chest swing
“Stand tall with your feet hip-width apart. Extend your arms horizontally to open your chest and bend your arms horizontally to round your upper back and shoulders. Repeat for 1 minute.
Lunge while spinning
Standing tall with your feet hip-width apart, lunge forward as you rotate your torso, push back with your front foot, return to the starting position, and repeat with the other leg. Repeat for 1 minute on each side.
After execution
“Static stretching is holding a stretching pose for a long time, usually 30 to 60 seconds,” he says.
“This type of stretch is designed to lengthen muscles, increase flexibility, aid posture, improve muscle imbalances, and increase range of motion. It is used after a workout to aid in the recovery process and to help reduce the risk of injury.
standing quad ceps hold
“If you need support, hold onto a wall or chair for balance. Bend your knees and bring your heels toward your buttocks. Reach your ankles with your other hand. Stand up straight and tighten your abs. Hold for 20-30 seconds.
standing hamstring stretch
“Extend one leg forward and slightly raise or extend the heel. Hinge at the hip to bring the chest closer to the thigh. The other leg that is not extended is also slightly bent at the knee. 10 seconds and hold for 30 seconds.
crossbody tricep hold
“Bring your arm to your side. Bend your elbow slightly. Use your other hand to guide the movement and press your arm into your chest across your body. Hold for 30 seconds.
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