For recommendation on the pitfalls that knock many runners off-track within the days earlier than a marathon, we turned to Nick Anderson from Working With Us, the official coaching associate of health monitoring firm Polar. He got here up with a number of widespread ones – and right here he explains the best way to keep away from them.
1. Not following your coaching plan
Don’t begin questioning should you’ve educated sufficient. Hold to your operating plan and don’t all of a sudden add an additional laborious session, future or conditioning exercise. It’s too late to get any fitter. At this level, much less may be extra – you don’t need to begin the race drained.
2. Altering your food regimen
That is one the place I see so many errors made and races ruined. Giving in to the temptation to strive one thing new or eat rather less since you aren’t operating as a lot on race week may be disastrous. Stick with the meals and fuels which have labored for you in coaching and earlier than laborious classes or key lengthy runs. For instance, don’t all of a sudden eat porridge for the primary time on the morning of the race. It’d work however equally you may discover out midway into the race – within the worst attainable means – that it hasn’t!
three. Tapering an excessive amount of
Resting an excessive amount of on race week will depart you feeling sluggish. Attempt to run as incessantly as regular however cut back the space, depth and period as race day will get close to. Resting for days – except you need to via damage or sickness – can depart the physique confused and end in your metabolism dropping, leaving you drained. I even suggest a straightforward 20-minute run the day earlier than the marathon, with a stretch afterwards.
four. Forgetting to plan
It sounds easy however have you ever regarded on the climate forecast and deliberate your equipment for the day? Are your racing footwear packed? How are you attending to the race – are you able to park or is the practice station close to to the beginning? Will your lodge have your regular race day breakfast or have you ever packed this simply in case?
It truly is value taking 20 minutes early within the week and itemizing all that must be accomplished. Tick these off and you might be already taking management of your race day expertise. It’s one much less factor to fret about and can cut back stress.
5. Not operating your race
It’s best to run at a tempo that’s acquainted to you and that you simply’ve practised in coaching. Be aware to keep watch over your personal tempo, even when any individual is making an attempt to be useful by telling you that they’re heading for a similar tempo as you and that it’s best to run with them. Take management of your race and pace up steadily to your race tempo. Get to midway feeling good and assault the second half of the race with confidence, fairly than feeling drained and hanging on.
6. Being unrealistic
That is most likely my hottest tip of all in terms of racing. Prepare and race for a time or end result that’s inside your grasp. It may be a brand new PB or a return to racing kind, however hold it achievable.
Working With Us co-founder Nick Anderson is an official coaching associate and head coach for Polar