If you're running the London Marathon, you'll need some top tips to keep pushing and cross that finish line in record time! 🎽
Places are in such high demand that this year, more than 350,000 people entered the ballot for the event despite only around 40,000 actually making it onto the 26.2 mile course from Greenwich to The Mall.– then your training should be well underway and, according to the official training plans, you should be hitting your longest run this week.
‘I’d advise using the first few miles as a warm-up and watch out at Blackheath – it’s slightly downhill and people tend to start off a bit faster than they should. The ‘From mile 20, around Poplar, you’ll need to increase the effort to maintain speed. Focus on the mile you’re in, not the miles ahead. Tick them off one by one – and dedicate each to someone special or the reason you’re running. There’s a deceptive incline at the Blackfriars underpass. Given its position, it’s best to back off, slow and conserve energy.
‘Depending on your pace around two hours in, you should be heading towards Tower Bridge and soon after you’ll feel the need to top up your carbohydrate again. ‘If you’ve stuck to the protocol with the carbohydrate and hydration “feeding”, you might feel fatigued here, but you’ll keep going. ‘Decades of research has taught us that overtraining decreases performance and increases injury risk, so maximising recovery isn’t just a good idea – it’s vital. A well-used strategy by coaches is the recovery run, a lower-intensity run that is designed to return the body to a well recovered state quickly. Research shows that active recovery after all-out exercise clears accumulated blood lactate faster than passive recovery.
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