Here are my top tips for making sure you not only get round but also enjoy your big day (yes, it is a little like wedding prep, or so I've heard).
1. Sleep like a bear.
This is the week to sleep like you've never slept before.
Cancel any late night social things, leave work on time and tell your other half to sleep in the spare room (ok that might be a bit extreme but you get my jist). Starting a marathon sleep deprived is like starting it carb-depleted or drunk. Sleep will help you to keep your immunity and energy high and any last minute nerves at bay.
2. Carb load from Thursday
Contrary to popular belief you don't need to be eating three pizzas washed down with cookie dough ice cream every night this week. But it is important to up your carbs from Thursday onwards. Choose simple easy to digest carbs like pasta, rice, bread and other cereals. Avoid high fat, spicy, high fibre or high protein foods (particularly the day before and day of the race). This means not too much fruit, veg, nuts and whole grains, not too much meat and not too much full fat dairy or junk food. You'll thank me for it when you're not looking for a portaloo at mile 4!
3. Prep your kit and practice in it
It still baffles me how many bleeding nipples you see on marathon day. Cheap vests plus running and sweat = chafing! The same goes for short shorts, new running belts, and fancy dress.
Make sure you've done at least one medium to long run in your kit and if not then apply vaseline everywhere (and I mean everywhere!)
4. Don't try anything new on race day
It may sound obvious but I still have people asking me 'what should I eat on Sunday before I run?' My answer at this point will always be 'whatever you've eaten before your last long training runs'. Now is definitely not the time to try porridge if you're a toast person, or bagels if you're a cereal person. The same goes for energy gels, lucozade and sports bars. If you've not been using energy gels up until now and decide to experiment with them on Sunday you'll be heading straight for the loos.
5. Drink but listen to your body - pay attention to this bit, it's pretty important!
There will be water every mile and Lucozade stations every five miles, but this does not mean you need to drink at every station. Listen to your body and drink regularly but don't over-do it. A good rule of thumb is to have 500ml (a typical sized water bottle) of liquid every hour. If you're using lucozades or other isotonic sports drinks (gatorade etc) this could be a Lucozade every hour, or a sports gel plus 500ml of water. You do NOT need 500ml of Lucozade PLUS 500ml of water every hour. This could lead to over dilution of the body which is actually more dangerous than dehydration.
Plan your drinks schedule (it may sound OCD but it's got me through three marathons mentally and physically). So plan at which mile or minute you're going to have your sports drink or energy gel plus water and stick to it. If it's really warm and you're sweating more than usual you'll need a little more liquid and if it's really cool and you're sweating less you'll need a little less.
Often the temptation if it's hot and you're over-heating is to drink drink drink, yes you need to stay hydrate but it's important to cool off - so make use of the showers en route and choose any side of the road in the shade whenever possible.
6. Wear suncream. Really.
Especially on your lips. That is all.
7. Layer up.
It always takes a while to get out of Greenwich Park (up to 45 minutes sometimes!) and you'll probably be a bit nervous and it's early. So wear layers that you don't mind throwing away once you start running. Black bags, old t-shirts and tracky bums.
8. Get your name printed on your t-shirt
Sounds obvious but it makes such a difference when you're struggling to hear someone/10 000 people cheering your name! You can get it printed at the Marathon expo if you haven't already.
9. Know where your friends and family will be
If you've got people coming to watch you don't tell them to go to Tower Bridge or the Mall as the chances are they'll miss you and you'll miss them. Quieter spots where you'll be more likely to see each other are Deptford (just past Greenwich at about mile 7), Rotherhithe (boring as.. and you'll need the support) and Miles 21-23 along the Embankment (this is where you'll need the support the most).
10. Resist the headphones
If you've trained with music you might think you couldn't possibly run without your playlist but try to resist - the crowds in London are the best in the world (not biased at all!), you've got bands, DJs, all-day drinkers, AND you'll probably get chatting to your fellow runners (singletons, it beats Tinder for meeting people ;-)).
WHEN YOU'VE MADE IT (sorry for all the shouty caps, but it's REALLY very exciting).
11. You've just run 26.2 miles (the point two miles is crucial) and you just want to collapse on the finish line - but try not to stop too abruptly. Your poor heart has been pumping and working like a machine for the past four plus hours (2.5 if you're Mo) and it needs to unwind slowly. Keep walking for a little while as this will give your heart and rest of your muscles time to recover without going into shock.
12. Drink, eat, drink and eat
Now is the time to enjoy pretty much whatever food you like - you've earnt it. Even if you're feeling a bit nauseous which is likely have something to eat as soon as you can. Make sure you've packed something you know you'll like in your kit bag - the chances are after all the gels, lucozades and jelly babies you'll be craving something savoury and won't want to see another packet of haribo for a while.
13. Book a massage.
If you can book in for a sports massage the night of or the day after the race. This will help to reduce inflammation and boost recovery.
14. Rest up.
Some experts suggest resting one day for every mile you run in the marathon, so 26 days of no hard running or racing! Use this time as a chance to take some gentle exercise like swimming or gentle yoga or Pilates - or simply put your feet up for a week or so.
And finally enjoy every moment - the whole of London is with you and rooting for you. x
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