A Running Physio’s Insights on Preparation, Race Day and Recovery:

If you are running a half or full marathon, then firstly kudos for signing up and doing it – a half or full marathon is no small feat. Whether it is your first or one of many, it is something only a small portion of the world have done so congratulations for rising to the challenge. Running these distances comes down to the preparation which will have taken you a series of months and many hours of running. Now imagine this, the hard training blocks has been completed.. the remaining couple of weeks before race day is upon you and pre race preparation is all that is left between you and that start line. Similarly once the race is done and you cross that finish line, that is when the post-race recovery begin. The reason why we have pre and post race prep / recovery is to ensure you feel your best for the crucial day and ready to celebrate in style afterwards without any worry. As a full-time physiotherapist and a part-time runner these are a few pointers to make sure you are on top of your game:

The Taper Weeks
The remaining 2 weeks before race day are when you take your foot off the gas. You’ve built your engine and peaked your fitness so there is no need to cram in any more extra miles. This time is for you to keep your body fighting fit and well rested before the start line. Reduce the volume and frequency of your runs but still keep the intensity high.

Final Movements
Stick to a couple of planned runs, with your last ‘long run’ being 7 days prior to race day, keeping it:
– Easy pace
– No hills
– No intervals
This is keeping you limber, not burning you out. Any strength work you have been focusing on

during your training programme can be continued during these weeks but ensuring there’s no heavy leg workouts at least 4 days before race day – a great excuse to skip legs in the final week.

Sleep is a Performance Tool
One good night’s sleep the night before isn’t going to do the trick – the best shout is to pri

oritise your sleep all week aiming for 8-9 hours each night to make sure you are feeling fresh.

Fuelling the Tank
My favourite part – the eating. No need to get fancy with your meals here but stick to what you know you like and that ticks all the boxes. This is a good idea to implement throughout the week not just the night before.

The week’s meals and dinner the night before:
– High carbohydrates
– Adequate protein
– Low fibre
– Easy on the spice

Sticking to pasta/rice, lean meats and a good array of veggies throughout the week. No need to pile on the portions, especially the night before as we don’t want to be feeling heavy the morning of the race. Using high sugar and carb loaded drinks such as Powerade, juices, coconut water are great ways to add in the glucose if you struggle to eat larger portions.

Race Day
The big day has arrived – make sure your finest running outfit is prepped and you are set on how you are getting to the start line, where you need to be and when. Always give yourself plenty of time, keeping the stress levels low and allowing you to soak up the atmosphere.

Breakfast
Give yourself a good 2 hours to 90 minutes before the race to eat an easy breakfast:
– Toast with jam or honey
– A banana
– Electrolytes drink or hydration tablet
– Coffee (if it’s part of your routine – no need to experiment)
Eating a lower-fibre meal can be easier to digest and won’t combine with any nerves that make you feel unwell.

Warming Up
It’s a smart move to warm up the body before you tackle any sort of distance but especially the marathon. It doesn’t have be complicated just stick to some classics and what you know works for you:
– Light jogging
– Pogos (tip-toe jumping)
– A-skips
– Single leg hops
– Leg swings
– Mini squat pulses
– Walking lunges

We want the body to feel warm, the heart rate to rise, muscles to feel loose and tendons ready for the repetitive load they going to take during the race.

During the Race
Simply repeat how you’ve trained, no experimenting on the day. Don’t wear new shoes. Don’t try new gels, snacks or drinks, You’ve found what works for you whilst training so trust the process.
Pacing Before you get to the start line you will have planned your race, especially your target pace – don’t get carried away with the excitement. The atmosphere at the start line is buzzing and it’s easy to be sucked in and set off too fast. Start steady find your rhythm. Control your breathing. Start at 5-10 seconds slower than your target pace and build into it You’ll only notice this control later in the race and it’ll help you avoid hitting the wall.

Race Nutrition

With any long distance events you are going to be needing some energy into your system. If you have trained with gels, aim to have one every 40 minutes to keep on top of your glucose stores and avoid a dip. If you have trained with eating a few jelly beans, snakes or a banana then these are also great options mid race. Don’t experiment on the day though as it can be a shock to the stomach. This goes the same with caffeine!

Hydration

Make the most of the hydration stations throughout the race. Start at the early ones even when you’re feeling good to stay hydrated. Alternate between the water and the electrolytes at the stations. Slow down as you’re coming to the tables, grab your cup. Either pinch the top and sip whilst running or get to the side slow down and make sure the fluids don’t miss your mouth. A couple seconds slower is all good to ensure you’re staying hydrated.

Recovery Counts
Once you’ve crossed the finish line soak it all up, congratulations! What you have achieved is phenomenal. Secure your medal. Take your photos. Down an electrolyte drink, get some carbs in you and shake it out a little. This is important for not only straight after the race but for the next few days to make sure you’re give yourself the best recovery.

Post-Race Week
Fatigue and muscles soreness is expected, don’t be alarmed. Give yourself a well-earned rest before getting straight back into any running or gym work. Walking, stretching, yoga or pilates can really benefit your recovery post-race. Any pain that is lingering or affecting your walking/running isn’t where we want to be and that’s worth getting sorted before you get back to your exercise.

Any Questions about your Running?
If you are preparing for any running events we are keen to work with you to put out any niggles pre-race, recover from an old injury and help you achieve a PB! We’d love to help you here at PHP.
As someone in the physio profession and experienced in marathons, I understand the science behind running, the realities of training and how to help empower you to make the most of your running potential. Working together we can build strength, appropriately load, manage pain, prevent injuries and improve your running technique to ensure you have the best race days and stay
involved with the sport we love.