Momentum Training London Marathon Tips

If you’re running the London marathon this season, we’re guessing you have been spending a considerable few hours out on the road getting miles into the legs. Training through the winter months has been tough going, but the weather slight improving in the weather has helped increase the training volume and pleasure.

Now, with less than three weeks to go, the excitement and nerves are bound to be building. The team here at Momentum have run a whole bunch of marathons between them, and they have all trained their fair share of clients across the finish line.  So, we thought you might like to hear some of our best tips for your big day.

Some of our tips are aimed at first timers, but also great reminders for the regular runners. Please let us know if you have any secret tips of your own and feel free to ask us any question regarding the big day.

Stretch

Before you head out on your run, spend some time doing dynamic (active) stretches and posterior muscle activation exercises. Try leg swings, a dynamic deep hip flexor stretch, and glute bridges/glute march, laying on your back raising one leg at a time, do this until you feel a burn in your glutes and hamstrings.  Do some easy 50m jog, run sprints before you get to the start line.

The more you can switch on your glutes, calves and hamstrings before a run the more effectively you will use your legs and the more power you will have available to you.

Tactics

Make the decision, do you want to run it for a time or do you want to make it round? Hopefully your training and mentality is set to suit your decision. Get some good solid advice from people who know the best way to pace your efforts on the big day.  Do not go out at 100% in the beginning.

Injuries

Don’t get injured just before the big day. We have seen loads of runners up their volume as the race approaches only to fall foul of over training injuries and aches the week before the race. Be sensible people. You will not get any fitter in the last 2 weeks before the race.  You need to taper your training and allow your body to super-compensate (recover) before race day.

Hydration

What happens when your body is not hydrated? Your muscles end up stiff, dry and chewy. These poor muscles have no chance of being flexible or strong in this state. Our bodies are between 65-80% water and our muscles are 70-80% water. A drop of 1.5% in water levels translates to a drop of 10% in your maximum strength. Can you really afford to train in a dehydrated state? In the final week before the marathon stay well hydrated, this will limit the amount of water you need to drink on race day.

Love

How many hours per week do you spend in a seated position or out running? How many hours a week do you spend taking care of your muscles by doing mobility or getting a massage? Its not rocket science to see that being seated kills our muscles, and training hard causes muscles soreness. Your poor body needs some love and attention. Spend some time stretching before and after your sessions, on your rest days try to do 30-60 minutes of mobility and book in a regular massage. Your body will thank you and you will see improvements in your position and running performance.

If you need any help with you marathon preparation please come and talk with us, or send an e-mail to [email protected]

Best of luck on your race day.