London Marathon 2017: what to eat and how to train the week before the race

When it comes to running your best 26.2 miles, it pays to be prepared. Here, endurance coach Nick Anderson shares his tips
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Liz Connor18 April 2017

This weekend, on Sunday April 23, thousands of runners will be descending upon Greenwich as the London Marathon kicks off in the capital.

The 37th annual race will see keen competitors take on a 26 mile course around the River Thames, finishing up at Hyde Park.

If you're signed up to this year's marathon, there are lots of things to think about in the final week leading up to the race.

From training to nutrition, here, endurance coach Nick Anderson shares some simple tips to keep in mind ahead of the big day.

How you should train one week before the marathon

1. Don’t taper too much

If you have too many rest days, you may feel sluggish by race day.

2. Don’t chase time or worry about the GPS stats

Instead keep a relaxed pace and work on your stamina instead.

3. If you feel strong then consider a light session on the Tuesday

For example 30 minutes including 3 x 5 minutes at threshold or your marathon pace with a 2 minute jog as recovery. The idea is to keep your legs used to running at a faster pace.

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How to eat one week before the marathon

1. Fuel up

Your body needs the quality calories to keep your glycogen (carbohydrate stores) topped up so you feel great in training and on race day.

2. Stick to your plan

Eat your normal pre-race or pre- long run breakfast. Don’t suddenly change what has worked so well for you in training.

3. Eat light, sensible meals

Don’t stuff yourself silly on the night before the race - it will only leave you feeling sluggish on race day.

What to do in the final 24 hours before race day:

1. Jog it out

Consider a light 15-20 minute jog in the morning the day before the race to help ease tension and to warm up before stretching.

2. Keep your energy up

Snack on small meals throughout the day and stay well hydrated.

3. Don’t have a midnight snack

Eat your last main meal at 6-7pm and snack on easily digested carbohydrate snacks afterwards if needed.

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What to do on race day

1. Keep your kit simple

wear the shoes you ran your last few long runs or half marathons in and make sure any clothing has been worn and washed a few times before you race in it – don’t try anything new.

2. Pack some snacks

Take a carbohydrate-based snack (for example a banana or energy bar) and sports drink to snack on between breakfast and the race start and be prepared with fuel in case of a delayed start.

3. Don’t drink too much water

Sip your final mouthfuls of water/sports drink but don’t take on more than normal, you don’t need it.

How to ace your race strategy

1. As the gun goes

Count to 10 and slow down if you are on a faster start - you really need to ease into your race day pace in the first few kilometres rather than running too quickly.

2. Don’t try to bank faster miles and get ahead of the schedule

This is a sure fire way to guarantee hitting the wall in the final third of the race and you are using up those carbohydrate stores too quickly.

Follow Nick Anderson on Instagram: @runningwithus

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