- Book a physiotherapy appointment for an MOT- if you haven’t already had one, see a physio for an MOT to assess how you are moving and if you are strong enough to be able to put in all of the miles you need to. An assessment of spinal mobility, muscle strength (especially calves and gluts), functional stability and flexibility can really help you to maintain your technique when the going gets tough
- Have a diet MOT – are you eating enough to refuel? Are you eating enough so that you aren’t burning muscles for fuel as you head into those long runs? Do you know what you are thinking of drinking on the day and eating on the morning of the race?
- Have a CSPC Full Body Runner’s MOT & running technique assessment or get a friend to see how you run. Poor technique can result in loss of efficiency and poor breathing patterns
- Balance work, mobility work and prehabilitation – keep doing this type of work if you have been given it. The further you run, the more endurance you need in your muscles and the more stable you need to be. To run a good marathon, in addition to fitness, you need to muscle strength and endurance to cope with it!
- Stretching – make sure you are stretching enough so that you are not going to pull anything and put your performance at risk
- Practice drinking on the run – it is important to practice drinking from a bottle, when running at race pace, otherwise you will be wearing your drink
- Practice running at race pace – long runs are important, but so is training your legs to turn over at race pace. Your legs and you need to know what this feels like!
- Are you on schedule? Have you scheduled in all the work you need to do, and factored in the easy weeks just before race day for resting, preparing and refuelling?
- Kit – an obvious one, but make sure you have run in the kit and shoes you are going to run in on the day. Have a think about what you might do if it is really cold on the day
- Race Pace – work out what time you think you may run on the day and have some idea of what ‘minute-miling’ you are capable of. Your coach will obviously advise on this. Do not run in shoes on race day without knowing you can run in them blister free
Finally, remember to enjoy the day! Running a marathon at whatever the level is a massive achievement. Just to get to the line having coped with the training and being well prepared is something to be proud of, and will help you have the best experience possible!
To book a Full body Runner’s MOT or physiotherapy appointment call 0113 2750606 now