12 ways to streamline your first marathon

The final few weeks leading up to the start of your very first marathon can be best described as some of the most apprehensive of your life. Months of hard training in the wind, rain, abundant snow and black ice are about to come to fruition as you get ready to pound 26.2 miles of London’s tarmac, and, as D-Day approaches, the nerves start to jangle that much more. Whether you’re looking to just get around in one piece or to cross the line in less than four hours, the weeks leading up to the start of your biggest ever running challenge are anxious times for all runners, so don’t feel you’re alone. All your worries of missing out on your target time by a few seconds, or being overtaken by an oversized vegetable, can play on your mind, and it can be difficult to focus on anything else.

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Stay positive

With so many emotions buzzing around in your head, it’s easy to focus on the negatives, when it’s the positives you should be drawing strength from to get your mindset right for the race. Just 16 weeks ago, most would-be marathon runners would have struggled to run three miles before collapsing – now you’re able to run for several hours and still hold a (fairly comprehensible) conversation. Add to that the centimetres you’ve lost around your waistline, the fact that just one glass of wine makes you feel tipsy, the hundreds of pounds you’ve raised for charity and last, but not least, the reality that you’re about to run a race that just one per cent of the UK has completed. You’re about to do something incredibly special – that you’ll remember for the rest of your life. Cherish these weeks as much as you can, and, amid your apprehensions, reflect on how far you’ve come and what you’re about to achieve.

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Your top 12 marathon tips

The bulk of your tough training will pretty much be over, and, as you move into your tapering period, now’s the perfect time to think about your race tactics and come up with a plan to help you avoid the common mistakes made by many first-time marathon runners.

1. Take a chill pill

As race day gets even closer, it’s vital to relax and not be tempted to go out running long distances. The occasional short gentle jog is fine, but, right now, your legs need to rest and recuperate before 26.2 miles of tarmac are unleashed on them. Go to the movies, book a massage or go away for a romantic weekend, whatever takes your fancy, just chill out and relax – come mile 18, your legs will thank you for it.

2. Catch up on the carbs

Although the thought of eating copious amounts of pasta, potatoes and rice would make every dieter gasp in horror, your carbohydrate intake in the final few days before the race should be generous to say the least. Carbohydrates are your key source of energy for the marathon, so try to eat a sizeable carbohydrate meal at least twice a day, for three days before the race.

3. Drink up

There’s a theory that it’s beneficial to take on massive quantities of water (more than five litres) in the days leading up to a marathon, but I’d advise against this. Just concentrate on drinking regularly, aiming for two litres of water a day. The best way to tell if you’re hydrated is to check your urine. If it’s a pale straw colour, then it shows you’re sufficiently hydrated, and drinking any more is unnecessary.

4. Don’t change your trainers

As tempting as it might be to slip on a brand new sparkling pair of running shoes for the big day, it’s really important you stick with the shoes that have seen you through a couple of hundred miles, have moulded well to your feet and won’t give you the blisters that new shoes do. A new shiny pair of running shoes might look great on the start line, but come mile 16 when you’ve got blisters the size of water balloons on your toes, you’ll regret not sticking to that trusty old pair of Brooks Glycerin.

5. Sports drinks and gels

If you haven’t already, it’s a good idea to try a few Lucozade drinks and gels before race day, both at rest and out jogging. Although most people are able to tolerate them well, some runners have had embarrassing tummy upsets on the day of the marathon when they tried them for the first time – not a great memory of a race you should want to remember. To ensure this doesn’t happen to you, head out for a light jog with a bottle of Lucozade and a gel (a sugar-rich snack to help keep your blood sugar levels up) to make sure your tummy doesn’t kick up a fuss.

6. Sleep easy – if you can

The night before the race, more often than not, is far from restful. If you have trouble sleeping and wake up in the morning worrying about whether four hours sleep is going to be enough to get you through the 26.2 miles, just relax. You’ll be fine. One bad night’s sleep isn’t going to affect your race – the adrenaline and excitement of the day will see you through.

7. Stick to what you know for breakfast

Deciding what to have for breakfast is often a tricky predicament for marathon runners, but the best advice is to stick to what you know. Provided you’ve been eating generous helpings of carbohydrates in the days leading up to the race, you’ll have enough glycogen (stored carbohydrate) in your body, so breakfast should essentially just be a little carb top-up. Avoid a greasy fry-up and just have what you’ve been eating for breakfast throughout your training. Porridge, muesli and fruit are all good choices.

8. Get there early

With nerves jangling all over the place, it’s easy to lose track of time in the morning, so keep an eye on the clock and get to the starting line in good time – an absolute minimum of an hour before. Once there, you’ll have plenty of time to stretch, find your starting pen and soak up the atmosphere.

9. Go easy on the drink

Perhaps one of the most common mistakes runners make in the hours leading up to the race is either drinking too little or too much – usually the latter. Once you’re hydrated (your pee is clear) then stop drinking. The last thing you want is the contents of your Vittel water bottle asking to come out again 10 seconds before the gun goes off. When you’re hydrated – stop drinking!

10. Speedy Gonzales

Although the speed at which you set off is often dependent on the number of people in front of you, try to avoid running too fast initially. With adrenaline coursing through your veins, it’s easy to run too fast for the first few miles, which you’ll pay for later on, so go steady and enjoy being part of the organised chaos at the start of the race.

11. Avoid dehydration

The unpredictable nature of the UK climate means that come April, the temperature could be 2oC or 22oC, meaning that your rate of perspiration throughout the race could vary greatly (as much as 1.5 litres an hour is common in warm conditions).Whatever the weather, it’s a good idea to drink something at every water and Lucozade station. On warm days, you’ll need to take on plenty of fluid, particularly Lucozade, as it will help replenish body salt lost through sweat.

12. Enjoy!

Most of all, enjoy the experience and make it one you’ll want to remember for the rest of your life.