One of running’s most notorious events is the London Marathon. Starting in 1981, the race has become a highlight in the country’s calendar, with runners from around the world choosing to compete.
With only five weeks to go until race day, 22nd April 2018, now is the time to get the last miles in before you start your taper training, and concentrate on maintaining the fitness you’ve worked hard for.
We’ve created some top-tips to ensure you’re training to the best of your ability ahead of the big day.
Perfect your Race Day Pace
Part of completing the full 26.2 mile course is not burning out half way round. Perfecting a steady pace in training will help you to achieve this, as well as hitting your time goal (if you’ve set one). People tend to split the marathon in half, running easy early on and then running faster in the second half. This is called a negative split. Base your marathon pace close to your lactate threshold pace, to ensure you keep your energy production working throughout the race. A Race Time Predictor is a great tool to help you achieve this and perfect your pace based on your own runs and ability.
Keep your workouts varied
To help keep motivated, make your running regime as varied as possible. Hill training is one way to do this. It’s hard work, but it can put you through an intense work out in a shorter amount of time. Up hill running uses muscles differently compared to flat running, helping to work your entire body ahead of the race. As you run up the hill pump your arms and shorten the length of your strides, but take faster strides to keep up the pace. Start small by running up 8 times and slowly jogging back down, and then progress to 10 times, jogging back gently to the start each time. When you’ve done this, jog for 5 to 10 minutes then repeat.
Conquer the long run
As we head towards the end of the third phase of training, you’ll start to see the progress of all your hard work and teaching your body to reach even further distances. This can be achieved by focusing on your long run, from setting a marathon pace to finding out your psychological strategy. Keeping motivated will help you mile by mile. To help build up your capacity, run for either 2 hours or 12 miles. Master your marathon pace for around 40 minutes, then spend the next hour varying tempo, from jogging to speed walking and repeating, keeping up the momentum. Finish the last half an hour at marathon pace. This will keep your body engaged without pushing too far.
Rest and recuperation
Looking after your body after your long run will help to boost your overall performance. A bath filled with therapeutic bath salts will help to replenish skin with the minerals it’s lost during your run, help to detoxify skin, improve mind and body well-being and more. Our range of Dr SALTS+ bath salts have been created to assist your body in the recuperation stages. Your body’s been through a lot, so return the favour by soothing muscle aches and pains, absorbing nourishment and expelling waste.