The National Lottery Dublin Marathon, which is in its 31st year, is just 19 days away. The race, which winds through the Georgian streets of Dublin, takes place on Monday, the 31st of October. Here are a few quick pointers from The Physio Company, which can help you perform to the best of your ability in this race. These tips focus on the days leading up to the marathon and also the day of the marathon itself. This is part one of a two part blog.
- Keeping Hydrated - The importance of keeping hydrated cannot be emphasized enough. It is as vital to keep hydrated before the race as it is during and after. Try drinking 8 standard cups of water a day for the week prior to the race. By doing this your body gets used to the extra fluid.
- Shoes - Shoes should always be in good condition, so if you are in need of new shoes it would be wise to source them! However, it is not always a good idea to wear new shoes for the race. They should be broken in by at least a long run or two. The correct shoes should be worn to avoid any discomfort.
- Eat a Pasta Meal TWO days before the Race - A lot of people try to “Carbo-load” the night before the race. This is not always a great idea as people can suffer from upset stomachs the next morning. Instead of this a reasonable meal is advised, a smaller pasta dish is ideal.
- Relaxing - It is very important to try and relax the day before a marathon. Spending hours on your feet the day before and even the morning of the race is not advised. It will take its toll and you will spend enough time on your feet during the 26.2 miles of the race! A hot bath the night before can be very relaxing for both body and mind.
- Pace Yourself - Take into account factors like the weather, the course terrain (e.g. gradients) and how you feel yourself. If you are not running the race at a competitive level, it is wise to start out a little slower. Change your pace during the race depending on how you and your legs feel. If you are struggling at any point, slow down and steady yourself.
Keep a look out for the second part of this Marathon Tips blog later in the Week.
Source: http://www.marathon.ipcor.com/top-ten-marathon-tips.htm