Marathon day is an exciting event, filled with energy, nerves, and the celebration of months of training. Whether you're a seasoned marathoner or a first-timer, the thrill of race day is undeniable. However, ensuring you cross the finish line safely is just as important as securing a new personal best.
Here are my six top tips to help you stay safe during the London Marathon.
1.) Pre-Marathon Health Check: How are you really feeling?
Pre-race nerves and a queasy stomach are quite normal on Marathon Day morning, but if you’ve been up all night with vomiting or diarrhoea that’s more than pre-race jitters and you need to consider whether or not you are actually well enough to start. This advice applies for any other illness such as coughs and colds too. I appreciate that after all of your hard work you are desperate to get to the start line and don’t want to miss out at the last moment, but your health is the number one priority. It’s better to skip the race than to risk serious health complications.
If you are running with any niggles consider adjusting your pace or goals. Marathon day is not the time to push your limits if you're not feeling 100%. It’s better to finish the race slower than your goal time than to risk not actually making it to the finish line at all.
2.) Dress Appropriately
The great British weather is so unpredictable that you can have all four seasons in one day! Check the weather forecast the night before and dress accordingly. Do bear in mind that the forecast can be wrong, as it has been the past few years. Last year was supposed to be glorious sunshine and we all got soaked! The opposite happened in 2022 when we were predicted to have downpours all day and were blessed with sunshine and temperatures in the mid teens. If we are predicated warm weather please apply sunscreen. If it’s cloudy you may not think you need it, but you’re going to be exposed for a long time so please protect yourself - don’t forget to sunscreen your ears! A peaked hat can be helpful to keep the sun (or rain!) out of your eyes.
Remember to wear tried-and tested running kit to avoid any nasty surprises with blisters of chafing. Don’t be tempted to try new shoes or clothing.
Layering is key as you can remove layers if you get too warm. It can be chilly in the morning while you are travelling and waiting in the start area. Wear some old clothes to keep you warm and put them in the charity collection bins just before the race starts. If it’s raining, wearing a plastic poncho or a bin liner with holes for your head and arms can help keep you dry before the race starts (these are great windshields too).
3.) Hydrate Well
In the few days before race day keep yourself well hydrated. It can be helpful to keep a water bottle on your desk if you know you tend to not drink much throughout the day.
On Marathon Day, drink little and often. I know lots of people that don’t drink on the morning of a race as they don’t want to pee too often. Unfortunately this can lead to dehydration which can cause severe cramps and heat stress. Drink to thirst and use electrolyte drinks to aid hydration.
If you are using a bottle belt, which is specifically designed to take the 250ml Buxton Natural Mineral Water bottles that will be given out around the course, will enable you to carry a bottle of water with you so that you can drink according to your need throughout the event, using the entire bottle and replenishing with a fresh bottle when required. Even without a belt, you can run with the bottles to consume water as and when needed rather than taking a few sips and discarding the rest.
4.) Eat Wisely
In the few days leading up to Marathon Day slightly increase your carbohydrate intake to stock up your glycogen stores as this will provide fuel on race day. The night before, have a simple high carbohydrate meal that's easy to digest. Don’t go mad and overeat as this may just cause bloating and discomfort that impairs your sleep. Breakfast on Marathon Day should be a simple, easy to digest, high carbohydrate breakfast such as white bread toast with peanut butter and banana, or porridge with honey. This should be something you normally consume before running, don’t try anything new on race day. For those staying in hotels, don’t be tempted to fill up with a large fried breakfast just because it’s included in the price of your stay. Fatty foods are harder to digest and you don’t want to ruin your race for the sake of a breakfast. Try to allow at least an hour after a small meal or snack and 3-4 hours after a large meal before exercising to avoid gastrointestinal issues.
5.) Know the Marathon Course and Support Locations
Knowing the course can help you manage your energy better, prepare for inclines, and locate the water and nutrition stations as well as the medical aid stations. The London Marathon has a huge support team of doctors, physiotherapists, massage therapists and St John’s Ambulance volunteers positioned all around the course. If you are feeling unwell, or suffering with cramp or niggles please do stop and seek advice. Often a quick massage is all you need to calm those niggles and get going again. Stop sooner rather than later before the problem escalates. They also have a large supply of Vaseline if you find you are getting chafing anywhere. You may see them holding out a gloved hand with Vaseline on it - don’t confuse this with free sweets! I have seen people take some of the Vaseline and eat it by accident!
6.) Post Marathon Care
After crossing the finish line, keep moving gently. Some people feel lightheaded and dizzy when they suddenly stop running at the finish line because less blood is being pumped back to the heart (the movement of the leg muscles act as pump). This is why some runners collapse (they faint) as they cross the finish line.
Wrap up in a foil blanket as you will cool down quickly when you stop running. If possible change into some clean clothes to reduce any discomfort from sweaty clothes. Everything will be wet and sweaty, so clean underwear is ideal too.
Try and get some post-race nutrition as soon as possible to replenish your carbohydrate stores and protein for muscle repair and recovery. Ideally you want to do this as soon as possible post race. Men have a 2 hour window post exercise to get their nutrition on board and reap the most benefit, but women only have 30 minutes! You probably won’t feel like eating straight after the marathon, but try and get something small inside you as soon as possible. Something like a banana and a recovery shake containing carbohydrates and protein can be really helpful to help you rehydrate and replenish your stores. Salty snacks will help with replacing lost electrolytes. You don’t need to consume large volumes of fluid straight away. You can rehydrate slowly over the next 24 to 48 hours.
By following these tips, you can enhance your marathon experience and maintain your safety. Marathon day is about personal challenges and achievements, but your health should always come first. Remember, the ultimate goal is to enjoy the event and cross the finish line safely and with a smile! You’ve trained so hard for this day, it’s time to enjoy your 26.2 mile victory lap. Good luck to all of you, and see you at the finish line.
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