GOING FOR GOLD:
How to Best Prepare for a Marathon By Ian Scarrott, TriClub Run Coach and Personal Trainer at PureGym Loughborough Marathon season is around the corner, and even after months of training, it’s natural for runners to question if they’re really ready for race day.
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o help ease any pre-race nerves, Ian Scarrott, TriClub Run Coach and Personal Trainer at PureGym Loughborough, has put together some last minute tips to ensure your training pays off on the day. He’s also answered some of the most commonly asked questions from first time marathon runners. “Taking on something like a marathon can seem like a mountain to climb, but know this, all things 158
are definitely possible. Be prepared to take responsibility for your own training, and put in the consistent work required. Outside of this it’s quite manageable to achieve your dream of running your first marathon (or hitting a PB) while getting enough sleep, eating healthily, and maintaining hydration levels. Be kind to yourself, and above all remember it is simply ‘just a race’ so relax and enjoy the process!” EAT RIGHT Race day is not the day to try anything new in your diet. Stick to the foods and gels you’ve eaten during training and know will keep you going without causing gastric distress.
LANCASHIRE & NORTH WEST MAGAZINE
Try to avoid mass eating carbs the night before the race, and instead increase your carbohydrate intake by around 10% over three to four days prior to the race to make sure you have optimal glycogen stores. And don’t forget to eat something on the day – even if you’re feeling nauseous from nerves. STEP BACK YOUR VOLUME Although it sounds counter productive, reducing the volume you’re running in the weeks before the race helps to fuel recovery ahead of race day. As long as you maintain the intensity, you won’t lose the endurance you’ve built through training. Make sure you’re sticking to routes you know well so you www.lancmag.com
