Peak weeks of marathon training can be really tough. Your long runs feel endless, you’re starting to feel the pressure of the looming 26.2-mile deadline, and doubts may start to creep in. You feel anything but fresh and race day starts to look terrifyingly close. Stay strong and embrace training with Paula Radcliffe’s top five tips to get you through this tough period and get the most out of your training and get the most out of race day.
Take on the toughest races
The important thing to remember is that training is absolutely the best preparation you can do for the race. So use those long runs, embrace them – the run will be so much easier because you’ve done them. On race day, you will be refreshed, you will have all the atmosphere and magic that is the spirit of the London Marathon filling you with energy. So really the hardest time is motivating yourself during those long runs. Go into the marathon with the mindset that there are bound to be some tough spots, but it won’t be as tough as those long runs in training. So if you beat those, you’ll beat the marathon.
Find your coping technique
Everyone can find some kind of technique to get through tough times. He used to count to 100. And then when he got to 100, he would start over. All he did was help me stay in the moment, one foot in front of the other. The only thing I was thinking about was what number was coming next, not how far I had to go, what my competitors were doing, nothing like that. It was just to stay in the area. Some people sing to themselves, some repeat a mantra, some think about why they do it, the charities they raise money for. All of those things are great, it’s just finding what works for you.
It is better to go to a race 90% fit and 100% healthy, than 100% fit and 90% healthy
Make small changes now
We’ve really seen in all the work we’ve done with Flora on the Active Towns campaign that small changes to her lifestyle support her activity much better. And now is really the time to make sure that she’s getting enough sleep, staying hydrated, and that she’s eating a really good, balanced healthy diet. Don’t cut anything out – you need the main food groups, the carbs and protein which of course we need for the marathon and to rebuild muscle. Then healthy fats, Omega 3 and 6, vitamins A and D to help with bones, B vitamins for a healthy heart, and iron if you need it. Thinking about it a little more now helps your body rest, recover and regenerate while you sleep.
be kind to yourself
Listen to your body: I used to have a 10-minute running rule: If I didn’t feel better after 10 minutes, I’d come home and take that day off. Because that’s your body telling you that not only was it hard to walk out the door, but it’s too much to do today. My coach used to say that it’s better to go into a race 90% fit and 100% healthy than 100% fit and 90% healthy. You have to go into race day feeling good, and there are going to be other elements in your life that take your energy away, whether it’s just family life, a tough time a friend is going through, or just things you’re not going to plan for in your training. . trip to the race Little things can affect your confidence, so be kind to yourself. The good thing about running is that you can always modify your goals and the expectations you set for yourself.
congratulate yourself now
We always say that when you reach the finish line, give yourself a pat on the back for everything you’ve done along the way, as well as in the race itself. But maybe you should do that before the race. Because the biggest and hardest part is the work you’ve done to get to the starting line. And even if your career doesn’t go as planned, all the work you’ve put in isn’t wasted. It all goes into a bank and will be taken advantage of the next time you get the chance. There are all kinds of wisdom stored away psychologically as well as physical memories. So give yourself a big pat on the back – many people who have overcome many fears, intimidations and doubts to get through training, so be proud of yourself for what you have done.
Paula is working with Flora on her Get Towns Active campaign, a movement focused on helping the nation take steps toward a healthier, more active lifestyle. For more information, visit flora.com and follow Mark Wright, Paula Radcliffe and the rest of the FLORA community on social channels using #TeamFlora #GetTownsActive.
Source: www.runnersworld.com