15 Top Tips for Running your Best Marathon

There is a plethora of information available to runners to help improve their performance but this can often contradict and confuse rather than help. The St Mary’s Clinic, one of the most comprehensive Performance and Rehabilitation Centres in the UK, are here to help. As we head into marathon season, with the London Marathon at the end of April, it has written its top tips for getting the most out of your training and having the most success when you race.

1. Hydrate!

Before, during, and after a race, proper hydration is vital for maintaining your performance, recovery, and general wellbeing. It is recommended that you practice taking on fluids during your training runs and replace lost fluids after each run.

2. Sleep

Sleep is just as important as training and it plays a key role in your performance. The quality and amount of sleep you get can be the key to performing at your best. When you are in training you should aim for seven to nine hours of sleep a night.

3. Taper

Tapering is the process of reducing time spent running and increasing periods of rest in the build up to a marathon. The process might seem counter intuitive but you will be better prepared and it allows for adaption to occur. It is recommended that three weeks before the race you:

• Reduce your weekly mileage to 85-90% of your maximum
• Maintain intensity (but decrease volume)
• Reduce long run volume by 10-20%

4. HIIT and Cross Training

Including High Intensity Interval Training (HIIT) in your training programme will enhance your endurance performance. Try four or five 30 second sprints, interspersed with four minutes of active recovery (walking or jogging). Cross training is another great way to build fitness which avoids the strain associated with running, try to incorporate rowing or cycling into your training.

5. Supplement

Choosing the right supplements to boost your performance is tough but there are some that have shown to help. Consuming moderate amounts of caffeine prior to training or competing (~3mgs/kg of body mass) can enhance your performance. A number of studies have also shown that beetroot juice (dietary nitrate) is an effect way of boosting performance. Experiment with one or two 70ml shots three hours prior to exercise.

6. Make a Race Plan

Making a race plan will help calm your nerves and get the best out of the day. Start by sticking to familiar foods, allow plenty of time to get there and know how you’re going to race so you can gauge your speed. Practice getting up at the time you will on race day, this will get your body used to the early start so then on the day it won’t be a shock or you won’t be half asleep. Lastly, don’t try anything new on race day.

7. Nutritional Needs

Optimum nutrition is a key component of boosting your performance. Taking in the right nutrients during the optimum metabolic window at the start of recovery will assist in boosting your performance and your recovery times. Try consuming a sports drink and protein bar within 20 minutes of completing a run and then some carbohydrates within 2 hours.

8. Try an Ice Bath

Many elite athletes use ice baths for around ten minutes post training. The cold water, around 12°C, helps by reducing muscular swelling and delays the onset of soreness. This also constricts blood vessels so that when you return to body temperature the blood flow will flush out all of the toxins produced from training.

9. Wear the Right Gear

The temptation to buy new shoes for the big race is one we all face, but using equipment you aren’t comfortable in can ruin your race. There is nothing worse than getting blisters or being sore on race day, so make sure you wear your most comfortable and reliable kit. For women, make sure you are wearing a well-fitted sports bra. Wearing the right sports bra for you will reduce pain and discomfort, whilst ensuring that your body has adequate support.

10. Don’t be a Hero

Don’t ignore pain; this is one of the most important pieces of advice you will get. If you feel pain and it gets worse whilst running or afterwards when walking, stop. Take time off and get treatment from a specialist. Running through the pain can result in serious long-term damage and stop from you being able to compete in your marathon.

11. Resistance Training

Make sure you include resistance training in your training schedule. Endurance running puts an incredible amount of strain on your body and without muscles prepared to take the load you can be left open to injury. Try introducing bodyweight exercises like Squats, Calf Raises, and Lunges at home or trying out some resistance machines next time you are in the gym.

12. Vaseline and socks

If you’re prone to chaffing, dig out some Vaseline and apply liberally to the sensitive areas. A good pair of socks are as important as a good pair of shoes, but make sure to try them out before you race.

13. Cut your toenails

Easily forgotten but it can make the world of difference. Cut you toenails several days before the race, that way if you cut them too short they have a chance to re-grow slightly and won’t be painful.

14. Keep flexible with stretching, rolling, massage

Muscle and joint flexibility are important factors in running as they allow the body to move well and efficiently. Poor flexibility can be a factor in many common overuse injuries. To ensure flexibility you must stretch, foam roll and self-massage.

15. Rest and recovery during training

Recovery is as important during training as running the miles. Rest allows your body to adapt to the training and stresses you have been placing on it and as a result get stronger and better than before. This is a proven physiological effect of training known as overcompensation. If you don’t take enough rest your body will not be able to repair the damage inflicted upon it during training and you put yourself at risk of injury and a dip in performance.