With the run to the London Marathon only weeks away, Celebrity Fitness Experts Jenny Pacey & Wayne Gordon share their best training and tips to make the big race seem like a jog in the park…..

M is for Mileage

The most important part of your marathon training is creating a good mileage base. Hopefully you are running at least 25 miles a week by now. Increase your running by no more than 10% each week. Remember to taper training towards the big day.

A is for Ache!

Muscle ache after training or the big race is technically termed DOMS (delayed onset muscle soreness). See Caroline Pearce’s feature “Why Do Muscles Ache?”.

So to reduce the stiffness and soreness make sure within a few hours of the race you stay warm, drink a carbohydrate replenishment drink and eat food containing carbohydrates and protein (e.g. a chicken sandwich, peanut butter bagel) to restore the glycogen in your muscles and assist muscle recovery.

After the run make sure you have a good stretch and a treat yourself to a massage. After a few days get a massage, go swimming, lay off running, make sure you get enough sleep and if you’re feeling brave try an ice bath! Brrrrrrr!

R is for Rest

Most people do not realize rest is one of the most important parts of your training. Aim for 6-9 hours sleep a night.

You should not run everyday as your muscle need time to repair, recover and become stronger and adapt to changes in your training. Listen to your body, have one day on, one day off running. The week before the race enjoy a long run on the Monday then have 3-4days off to rest your body before the Marathon.

A is for Acute Injury

One of the biggest problems for those with a poor training program or haven’t put the time in to build towards the race is “overuse injury”.

Poor preparation can become overloaded within the final months or even weeks hoping that this will be sufficient enough for the big day. The danger is that it is certain that you will pick up some form of
musculoskeletal injury. Your body cannot cope with the rapid demands placed on its system in such a short space of time.

You must ensure you have a good stretch session after your runs, to ward off muscle aches and try to have regular massages. Should you
experience minor muscle niggles don’t fall into the trap of telling yourself you can run it off. This will only lead to long term issues.

T is for Trainers

Problems often start from the feet, so the right pair of running shoes is crucial. The trainers you choose should suite your foot type. If you are a person with flat feet then you are looking at trainers that will give you the arch support. If you have high arches then possibly you are looking for a neutral pair.

You should look to replace your trainers every 400 miles and make sure you have mileage in your new pair before the Marathon.

Seek advice from a specialist before purchasing your next pair. Remember it’s not about the colours, style or the name. It is about the right shoes for your feet to give you the comfort over the many miles and to avoid injuries.

H is for Hydration

Drinking appropriately will improve your performance, aid recovery and reduce risk of dehydration. Water and a sports drink (like Gatorade) should be consumed during the race. Don’t rely on your thirst mechanism to signal you are thirsty. If you feel thirsty you are already dehydrated.

However you can drink too much which can result in fatigue, nausea and an imbalance in the body’s sodium (salt) levels. Sip small amounts regularly. Isotonic drinks can help replenish carbohydrates and missing electrolytes.

O is for Organize

On the day of the race you are likely to be excited and at the same time nervous, so make sure you get yourself organized the night before.

Make sure you organize a bag with all the things you will need. This should include:

• safety pins for your number
• toilet paper (you may get caught out like Paula Radcliffe!)
• waterproofs
• bottled water and isotonic drink
• spare socks
• inhaler if necessary
• blister plasters
• food and snacks
• clothing to warm up in and put on when you have finished to keep warm
• Vaseline or lubricant balm (nipples can suffer!)
• foot powder
• towel (for the blood sweat and tears?)
• ibuprofen for pain and swelling relief
• Sun block and sunglasses – you may be lucky!

N is for Next step

After experiencing the personal satisfaction of completing marathon, what do you do next?

Many runners are interested in continuing training, ready for the next challenge. However the effects on the muscular-skeletal system are extreme, as muscles have experienced micro-trauma, or tiny tears of the muscular tissue. They need time to heal.

Listen to your body and resist starting training until you are fully recovered. Runners often suffer post-event depression after finishing a race, due in part to achieving a goal that took much time and energy to accomplish. Make sure you set some new goals…