Gearing up for London or one of the many other Spring marathons? As part of Marathon Month on The Running Bug, here's some invaluable advice for the last few weeks of your training...
Susie Jones, London Marathon lead physiotherapist: 1. In the last few weeks of their training runners should be doing tougher sessions, interspersed with rest days. You should usually be resting every other day. 2. You've been working hard on conditioning your body for the 26.2 miles, but in these later stages of training you must also prepare yourself mentally. Staying positive is vital as it's important not to lose momentum. Focus on the success of completing each training session and how each one is a step closer to the main achievement of completing the Marathon. 3. Don't be an ostrich! At this point in training, runners may notice some chronic injuries. Don't bury your head in the sand and hope they'll go away on their own; they need to be tackled! Shin splints, knee pain and ankle problems are common injuries, and now is the time to address them. There is every chance that an injury can be dealt with in time for you to run the Marathon; all is not lost! See a sports physiotherapist as soon as possible for advice - they may even suggest training alternatives such as swimming, cycling or the gym. 4. Watch what you eat. Runners need to look after their immune systems. Eating plenty of fruit and veg in the run up to the marathon is crucial to stave off any nasty bugs and viruses that could put you out of action, especially at this time of year. Lots of carbohydrates are also very important in terms of stamina for those long runs. Tessa Sanderson, former Olympic javelin thrower, Sports Ambassador for Leonard Cheshire Disability: 5. Don't make the mistake of training too hard in the four weeks leading up to a marathon - smart runners ease off a bit, making sure they aren't worn out and achieve a better finish time as a result. 6. In the last month go for short intense bursts of exercise - avoid a 26 mile road run, as this will only damage leg muscles that won't heal in time for the big day. 7. If you are doing less exercise you'll need fewer calories during the final weeks. Aim for a balanced diet with 60-70% carbohydrates. On the day before a marathon, reduce caffeine as much as you can and cut out alcohol - you can have that glass of champagne when you cross the finish line! 8. To succeed in the marathon, you need to keep yourself motivated during the closing miles. Try telling yourself, "Keep going" and "I'm tough - I can do it". And let the cheers from the crowd help push you across the finish line. Gareth Cole, Performance coach at The Third Space health and fitness club: 9. 36 hrs before race day please stop running and relax. Anything you do to stress your body at this stage will have a negative effect on your performance so hang up your running shoes. Plan a quiet night in, get a good night's sleep and visualise yourself running at your best the following day. 10. Fuel up. Everyone has heard of the term "carb loading" when it comes to the night before race day but that doesn't mean eating so much pasta that your fit to burst. Overeating at this stage will make you feel sluggish and mess with your sleeping patterns. 11. On race day keep everything the same is if you were going out on a regular training run. Eat the same breakfast, wear the same trainers, have the same snacks. 12. Write your name in big letters on your vest and the crowd will spur you on all the way to the finish line. Sam Davies, technical running specialist at New Balance: 13. Get plenty of sleep two days before as you may be awake longer than expected due to your nerves the night before. 14. Before the Race ensure you stay off your feet as much as possible it is very tempting to spend hours walking around the day before. 15. Eat a good breakfast at least two hours before the event. 16. Ensure you remain hydrated from the moment you wake up, but try not to drink a lot after half an hour before the run. During the run remember that it won't just be fluids that you'll be losing. Important minerals such as sodium and potassium will also be lost in your sweat. These can be replenished with isotonic sports drinks.
Fitness trainer and injury consultant Spencer McGawley: 17. When marathon training it is important to keep your milage up, but you need not be slave to the road. If you're getting bored of the miles, it is quite acceptable to throw in some shorter sprint sessions. You might just be thankful for it when you're gunning for the line down the Mall as you overtake the tiring masses and gain an extra 40 places. 18. And that 20 miler everyone does before the big day? This should be done no later than 1 month before the race. It will take your body a month to recover from that session alone. So, if you haven't done it by the 26th March, then forget it. Focus instead on tapering your training to race day. 19. Be honest with yourself. If you've missed a couple of runs per month in your training schedule you'll be fine. A couple a week and you've got problems. Do not let pride get in your way, if you have not completed 85% of your training runs by marathon day then don't run. There is no hiding place in the marathon and you risk serious injury by not being prepared. 20. Plan your recovery now. It takes 30 days to recover from marathon, which causes a significant amount of muscle damage. Within 24 hours of finishing get yourself a sports massage, and then for the next three to four weeks follow a programme of light, short running, swimming, and cycling. It will feel a bit "unplugged" after your last 4 months of training, but it should do. This phase is vital to you getting fit again and back to serious running without injury. Everyday Running Heroes: 21. Keep your goal achievable. Aim for a time you know you can do, and have a back-up longer goal time in case you don't feel good on the day. If it's your first marathon your goal should be simply to finish. Ryan Lewis 22. Trim your toenails. The last think you want during a marathon is a sharp toenail slicing neighbouring tootsies or catching on your shoe. Cut your toenails the day before the race. Emily Price 23. Set your mobile phone alarm as well as your normal one for the morning of the race - you'll sleep better knowing you're definitely going to be woken up on time. Kay Davis 24. Join the toilet queue as soon as you arrive at the race, even if you don't know need to go - chances are you will by the time you get to the front! Sean Ferguson 25. If you have friends or family supporting you, arrange a place to meet them after the race. It'll probably be very hectic and crowded at the finish line and you won't feel like traipsing around looking for people. Dan Salter 26. Be proud. Anyone who finishes a marathon in whatever time has done something amazing that most people will never achieve, so allow yourself a firm pat on the back (and maybe a glass of bubbles!). Sarah Gray 26.2 Enjoy it! The Running Bug