Expert Marathon Tips

Former International Marathon Runner and lifecoach Julia Armstrong, shares her secrets on preparing for the big day.

1.  Talk to Yourself

Repeat positive affirmations to yourself during the run up to the marathon.  These are the first steps to giving a good performance on the day.  They could be something like:

'I'm ready to show myself what a good runner I am' or ‘I am well prepared.'

2.  Walk the Course

Visualise your run beforehand. Call on your senses to formulate vivid images – even imagine yourself crossing the finish line! Visualisations are interpreted by the central nervous system as if they were real and if your body thinks it has already run the race, doing it again should be no problem!

3.  Trust Your Body

Know that if you're feeling sluggish, lethargic or even a little fat in the days running up to the marathon, this is a good sign! Your mind has told your body that a superhuman effort is coming and your body is conserving energy in preparation.

4.  Have a Break

Run very little in the last week, now is the time to make sure your muscles are recovered and full of energy. Take a couple of days off before the race
- relax, put your feet up! If you feel you have to train, do some very light jogging at most, and keep your mileage low.

5.  Treat Yourself

Invest in a massage or treatment.  This will get your blood flowing, ease out any aches and pains and relax you, leaving you ready to run.

6.  Keep it Simple

In the last four days, eat plenty of complex carbs (bread, potatoes, rice) as these are the best fuel for your body.  Keep your meals simple so they are easy to digest and drink plenty of water.  Eat early on the morning of the race, to give your body time to settle before the start.

7. Be Prepared

Make a checklist early of all the things you need to take with you on the morning of the race. This reduces anxiety on the day. Mine would include:

• Training shoes and socks, shorts, vest, & sports bra
• Vaseline
• Pins for your number
• Something to tie your hair back
• Tissues
• Energy gels/Sports drink
• Change of clothes for afterwards

For more advice see www.thebodyguide.co.uk/Listing.aspx?ac=27058