The Dublin City Marathon takes place this Sunday the 29th October 2017, posed to become the fifth largest in Europe, 20,000 runners will take to the streets early Sunday morning with the aim of completing the gruelling 26.2 mile course. Will you be taking part this year?
Whether you’re a seasoned pro or a first-timer, it’s likely you are currently flirting between excitement and apprehension. Perhaps these tips for preparing and most importantly recovering from the run will help to ease any butterflies.
We asked Molly Huddle (American 10k Record Holder, 2 time Olympian and NYC Marathon 3rd Placed Female finisher in 2016), Kim Smith (New Zealand Marathon Record Holder and 3 time Olympian) and Mary Cullen (Irish Indoor 3,000m record holder and bronze medalist at the 2009 European Indoor Championships), for their tips for preparing for and recovering from a marathon.
Preparation is Key
Don’t Over Train
Marathon training is mentally and physically tough, the aim should be to stay healthy throughout. If this is your first 26.2 miler, balancing the fine line between training hard and staying healthy can be difficult. However, the main aim should be to feel good at the start line. Don’t fret if you feel you should have trained more, it is better to be slightly under-trained than over-trained. On the day feeling as fresh, strong and eager for the road ahead is the goal.
Eat Smart
Fueling your body for the run is key. Two days before the race up your carbohydrate intake, Kim Smith stresses that you don’t require more calories just a bigger percentage of average carbohydrates. Don’t eat anything new or different the day before the race, only eat predictable foods that won’t upset your digestive system. The night before the race lay off the late night snacks and avoid high fibre foods. Another incredibly important thing to do is to practice your pre-race breakfast to make sure your stomach can handle it.
Keep Hydrated
You need to drink enough before, during and after your race. To ensure adequate hydration, drink a couple of cups of water an hour to an hour and a half before your warm up. Continue to sip on water until the start of the race, as this will also aid digestion. Adding some sodium to your drink of choice can also help your body absorb and retain fluids more effectively. Electrolyte packs will also help to replenish sodium levels especially if the day is warm and humid. It should be noted that overhydration is also a risk and drinking too much plain water may lead to your body expressing extra fluid. ideally, your marathon training has prepared you in this regard and on the day you will be able to find the perfect balance.
Coffee Please
Caffeine is a known performance enhancer, therefore adding a cup of coffee to your morning breakfast may help to boost your mental and physical well being. Hot liquids can also help to aid digestion which is key prior to undertaking such a long race. We would stress that coffee intake should be practised before the race and if you are not a coffee drinker then marathon day is not the day to take up the habit.
Practice your Race Strategy
Have you thought about your race strategy? Do you plan to hold on to one pace throughout the race or will you pick a pacer and aim for particular finish time? Regardless, now is the time to rehearse your race plan in your mind. On the day it is easy to get caught up in the excitement and you may find that you will start quicker than anticipated. Remember it is a marathon, not a sprint and you may regret the speedy start at mile 20. If you live near the route, then ideally you have been able to run some of the course, if you don’t live locally then study the race map prepared by the organizers. Try to set a pace, however, monitor how you feel on the day and adjust accordingly.
Race Day Attire
Don’t be tempted to wear any new shoes or orthotics on the day of the race. Ensure that the runners you wear are comfortable but also durable, the same can be said for your running kit, ideally, none of these items should be made of cotton. Seek instead synthetic materials which breathe and wick moisture. Again test out your race day kit and make sure its comfortable, if not you can adjust accordingly before the race.
Race Logistics
Think about how you plan to get to the start line, it is likely that roads will be closed and traffic to the location will be busy. Prepare your route the day before the race and leave in sufficient time to ensure that you are not panicking about missing the start. It is likely that you will be apprehensive before the beginning of the marathon, so preparing your transport well in advance will at least remove this worry.
Prepare your Pre and Post Race Kit Bag
Preparing your kit bag is one of the most important things you will do prior to starting your run. Ensure that you have included everything you will require before, during and after the race. Somethings you should pack include Dry Clothes, Gels, Protein Bar or Drink, Electrolyte Sachets, Water Bottle, Watch, Sunglasses, Hat, Registration Form, Towel, Lubrication (for the Dreaded Chaffing), Sunscreen and Safety Pins for your all-important race number.
Time to Recover
Completing a marathon is a major achievement, once you cross the line you will be filled with a number of emotions including a mix of elation and exhaustion. The hours and days post race are extremely important in respect of aiding your recovery.
Keep on Moving
First things first, keep on moving. After 26.2 miles you may feel like collapsing to the ground and staying there, but try to resist doing this. Continue to walk, collect your medal and locate your supporters. By continuing to move, you will you help to reduce the build-up of lactic acid in your muscles, reducing stiffness and fatigue in the hour’s post marathon. Incorporating light exercise, such as swimming in the two weeks following the race will allow your body to recover without the added impact that the pounding of running will have on your legs.
Elevate your Legs
In the 24 – 72 hour period following the marathon, some may notice swelling in lower the legs and feet. A way to aid recovery is to elevate your legs as this will help to reduce the build-up of fluids.
Re-fuel
Eating may be the last thing on your mind after you cross the finish line, but it is crucial to refuel your body within 30 minutes of finishing the race to keep your blood sugar levels up, replenish lost glycogen and repair damaged muscles. Ideally eating something protein based would be best or a recovery drink with a good protein to carbohydrate ratio.
Re-hydrate
You’ve just completed a marathon, the first thing on your mind might be to celebrate with a cold beer. While we aren’t against this plan we would suggest laying off the booze for the first few hours at least! Initially, you should aid your recovery with protein and electrolyte replenishment. Later in the evening toast your achievement with some bubbles!
Keep Warm
Although you will be sweating after completing 26.2 miles, your body will quickly dip down to a normal temperature. It is likely that you will feel colder than normal due to the energy you have lost. Change into dry clothes after the race to keep warm and comfortable.
Recovery Massage
Wait at least 24 hours before booking your post marathon massage. A massage will help to reduce tension and fluid build up in fatigued muscles. Gentle therapy will relax muscles through heat generated circulation and stretching and can aid in a quicker recovery. If it isn’t possible to see a professional you can always gently massage your legs and arms yourself. Did you know that VOYA has a specialised Muscle Recovery Range which is ideal for self-massage?
Enhanced Natural Recovery
Our specifically formulated duo, Serenergise and Feel the Heat were designed to help aid muscle recovery and soothe aches and pains. These products are perfectly suited for the active person or indeed anyone who suffers from muscle tension and fatigue.
Serenergise
Serenergise Is our muscle healing and fatigue busting body oil which combines powerful antioxidants, Evening Primrose & Rosehip oils, Bergamot and Ginger which work in synergy to relax muscles and reduce tension, while the detoxifying benefits of seaweed help to break down lactic acid and speed up muscle recovery.
Feel the Heat
For instant relief to muscle tension, aches and pains add Feel the Heat, a soothing warming gel to your gym bag. The unique blend of Fucus Serratus seaweed and other natural ingredients help break down lactic acid and to lead to reduced swelling whilst eliminating toxins.
Learn more about our recovery range here.
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