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London Marathon 2023: Late Preparation and Early Recovery
The desire to complete a marathon can be about more than just raising money for charity. Whether you are trying to test your limits, lose weight or even prove to yourself that anything can be possible, a marathon can really be seen as the ultimate goal. But, with it being just around the corner, you’re probably starting to feel the nerves. In the build up, it’s important to not let all the hard work from your training become undone.
Where can I get some last minute advice?
RecoverFit will be present at the marathon, during an exhibition at the Excel between Wednesday through to Saturday evening. We will be on hand to give any preparation advice to athletes, as well as tools to help the inevitable pain following the 26.2 miles on Sunday.
We will be located at Stand C77, so please come and visit us for some personalised advice for you.
However, if you are looking for some tips and tricks regarding your preparation and recovery, we have collated some bits together for you before the race on Sunday.
Preparation (Pre Marathon):
With only a few days left between you and the finish like, you’ve done most of the hard work by this point. Your training is complete and you’re ready to race on Sunday. But what can you do days before to help with your performance?
- Stay hydrated: Make sure to drink plenty of fluids in the days leading up to the marathon to keep yourself hydrated. This will help you avoid dehydration during the race and keep both your mind and body in good shape.
- Eat a balanced diet: In the days before the marathon, focus on eating a balanced diet that is high in carbohydrates, moderate in protein, and low in fat. This will help you store energy for the race. If you are looking for high carbohydrate meals, pasta and gels are your best bet!
- Get enough sleep: Make sure to get enough sleep in the days leading up to the marathon. This will help you feel well-rested and alert on race day.
- Visualise success: Picture yourself crossing the finish line and feeling strong and confident during the race. This can help you stay motivated and focused during the marathon.
- Prepare what you need for the race: Lay out all the clothes, shoes, and accessories you plan to wear on race day. Make sure everything is comfortable and you have everything you need. Get your gels at the ready, as I can assure you that around half way through, you’ll need them.
- Review the course map: Take a look at the course map and familiarise yourself with the route. This can help you mentally prepare for the race.
Each person is individual and has things that work for them. Some things may work for some of you, others, it might not. So make sure you go in with a mindset that you can achieve!
Recovery (Post Marathon):
And just like that, it’s all over. The elation of finishing on Sunday has finally hit you on Monday morning, with heavy legs and an inability to move. When recovering, we suggest that you should:
- Rest and recover: Your body needs time to recover after running a marathon, so take a few days off from any intense physical activity. Get plenty of rest and sleep to allow your body to heal and recover.
- Hydrate and refuel: Make sure to drink plenty of fluids and eat a balanced diet that is high in carbohydrates, moderate in protein, and low in fat. This will help your body replenish glycogen stores and repair muscle damage.
- Stretch and foam roll: Stretching and foam rolling can help relieve muscle soreness and tightness. Focus on stretching the major muscle groups, especially the legs.
- Get a massage: Consider getting a massage to help loosen up tight muscles and improve blood flow. If you have a massage gun or compression boots, now is definitely the time to be utilising your products!
- Take an ice bath: Taking an ice bath can help reduce inflammation and muscle soreness. Fill a tub with cold water and ice and soak for 10-15 minutes. The RecoverFit ice bath would be the perfect addition to your outdoor recovery - just be sure that you have something warm to get into once you get out!
- Gradually return to exercise: After a few days of rest, start incorporating low-impact exercises like walking, cycling, or swimming. Gradually increase your intensity and duration over the next few weeks.
If you have any questions about your recovery or what products would benefit you, please do drop us a message on our live chat or give us a call. We are on hand to give you impartial advice and help you with your recovery! And as a side note, we at RecoverFit would like to wish all runners a massive good luck, whatever cause or charity you may be running for!