Whether you are a seasoned veteran of running or running as a Virgin for this London Marathon (see what I did there...), there is always a buzz around this particular run. Whether it is the immense support around the streets of Central London, the running conditions that the professionals favour or quite frankly the sublime to the ridiculous fancy dress outfits, this marathon just feels different to the others. But how have you prepared?
Perhaps you are a seasoned veteran, then this blog may not be for you. However if you want advice on how to prime your body for ultimate performance then read on. In this article NRG are going to give you five segments of advice to help both prime and prep the body for an ultimate test of endurance.
1 . Sleep!
Sleep is the best form of recovery any athlete can have, it is the optimum opportunity to allow the muscles to repair, the soft tissue to relax, the inflammation of joints to reduce and the metal fatigue to recede. However it is not just about going to bed every night, it is about sleep quality. Ask yourself, are you getting 7-9 hours quality sleep a night (6 at the very minimum and not for more than 3 days straight)? Is your sleep disturbed? At NRG we suggest following these sleep parameters to get the best nights rest.
- Maintain room at 18 degrees, optimum sleeping temp
- Ensure bedding is appropriate to keep temperature consistent throughout night
- Have a sleep routine! Be consistent every night
- Keep screen use low for an hour before bed
- Ensure the room is dark and quiet
- Use Magnesium if appropriate
If you stick to these bullet points above, you will find your daily function will increase tenfold and your performance will increase as a side effect.
2 . Bathing
This sounds simple and is simple. All you require is a bath and access to hot/cold water. The hard bit is finding what works for you. Next time you go for a run, get home and try it out.
Day one, have a 20/30 minute long hot relaxing bath. Relax, take it all in, let the stiffness of the muscles release. After you have had the bath, make a note on how you feel immediately after and keep hydrated as the body will have been sweating. When you wake up the next morning, make another note on how the body feels. Are you feeling particularly loose? Did waking up feel difficult to you?
Day two, have a shallow bath, just covering your legs and abdomen as you sit in cold water. It doesn't have to be ice but it needs to be cold for the body to feel adaptation in the area. Sit in the cold water for 10/20 minutes. Take something to take your mind off the cold, read a book, make a phone call, watch something. Again, once the time period is over, make a note of how you felt. Did you feel awake by this? Did your joint pain seem to disappear? When you wake up the next morning, make another note of you feel. Do the joints feel loose and light? Was getting up easier than usual?
Now the easy bit, simply compare the notes. Compare how you feel. What felt better when you woke up the next morning? Did you feel more ready for more running after the hot or cold therapy? Once you have an answer, you know what works better for you and to implement into your recovery.
3 . Don't be scared of change
Try to mix your training up during the run up to the event, up until the two week mark. Do something which is going to test your body in a different energy zone. Fatigue you differently, prepare yourself for anything as the London Marathon can throw anything at you. Now I am not suggesting a lot of hypertrophy (adding muscle bulk) but try different ways to raise your heart rate.
Use incline hills, change your tempo training, move at a quicker pace than you are use to, allow yourself rest during your running, run around different routes. These are just a handful of examples you can do if you want to strictly stick to running. However I would suggest doing workouts away from running occasionally. Go to the gym, use bikes, use rowing machine, do body weight movements, use box jumps, increase your power, increase your heart rate and test yourself for something new!
4 . Balance, Coordination and Stabiltiy
This is a crucial and usually over looked part of endurance running training. The stability of the lower limb is almost as crucial as the cardio vascular endurance of an athlete. If your body isn't landing efficiently and safely, the likelihood of ankle sprains, trips, falls, Achilles tendon issues and muscle tears are significantly higher. Obviously you cannot control external factors, being tripped/stumbling on an object however you can control the stability of the landing to give you the best surface to push of for the next stride.
To start with, practice your balance on a single leg, this is easily done by following these guidelines
- Bare foot, hard surface - at least 120 seconds
- Running trainer, hard surface - at least 150 seconds
- Bare foot, soft surface - at least 90 seconds
- Running trainer, soft surface - at least 120 seconds
For the hard surface you can use any hard flooring, at work home etc. The soft surface carpet, yoga mat, pillow will all be suitable.
If you find this all to easy then the target is to repeat these times above, all with your eyes closed. Sounds simple however makes this task so much harder. Ideally everyone should be able to balance with their eyes closed to make the stabiliser muscles of the lower leg work harder and be as strong as possible.
5 . Enjoy the Experience!
This is the most crucial in my opinion. Enjoy the roads of London closed down so you can have your moment of sunshine. Embrace the crowds that have come to watch in abundance. Appreciate the screaming, high fives and water stations. Think back to those bleak frosty mornings and dark, freezing evenings of training. When you wanted to stay in bed but didn't. When you wanted to go home but stayed out. Look around, you are surrounded by like minded people trying to do something great. Thrive in an environment where your effort just to turn and finish is heralded. You have come a long way in your training for this moment, embrace it. Take the opportunity with both hands and enjoy the experience!
The atmosphere of the London Marathon is like nothing else, so soak it in. You won't experience a run like it. Enjoy your day out and make it one to remember for all the right reasons.
We hope you enjoyed this article on marathon performance and that you feel more prepared for the challenge that lies ahead. If you have any questions with regards to what we have spoken about or other topics within marathon training/recovery, then please leave a message in the comments section. Want to keep up with our weekly content? Then simply sign up to our newsletter below and enjoy!
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