Racing is having a resurgence. It seems like everyone makes a Strava account or enters a race in some capacity, and as someone who is a huge advocate of running, for physical and mental health, nothing brings me more joy than seeing people walk the floor the quest to enter his era of racing! So much so, that I decided to launch my own running club based in SW London (Richmond, Twickenham, Teddington to be precise), DASH RUN CLUB. If you’re local, give me a follow on Instagram where I post details about the group’s rides!
We are just a few weeks away from some of London’s major racing events, including the London Landmarks Half Marathon on April 7 (which I participated in) and of course, the biggie, the TCS London Marathon on the 21st of April. With long runs in the bank and tapering on the horizon, it’s time to start preparing for the big day. If there’s one thing I’ve learned from running, it’s that there’s no point in being too organized, because being stressed right before a race won’t do you any favors.
PREP YOUR BODY
With most of the training under your belt, it’s time to focus on getting your body as agile as possible for the big race. About 5-7 days before, a sports massage will act as a tonic to reoxygenate the tired muscles and break down the tension so that you are pain free for the day of the race. Urban have a selection of expert therapists on hand who specialize in sports massagesthey come to your home to make the experience as perfect as possible. Tapotement, gentle stretching, compression and joint mobilization are used to ease muscle tightness, which if not addressed, can limit your stride length. In addition to the benefit it will have on your performance, it is a wonderfully indulgent experience that will calm any pre-race nerves that may be building! Be sure to mention to the therapist that you have an upcoming race.
Take recovery seriously
This is an area that you should be diligent about throughout your training, but when you approach the final stretch, you should be even more careful to make sure that you do not have a scuppering injury at the last obstacle. We are bombarded with gadgets and gizmos, treatments and therapies that claim to aid recovery, and there are a few that I would recommend that are seriously effective.
Cryotherapy is a game changer, there’s a reason elite athletes embrace sub-zero temperatures, and it does wonders for your performance. In addition to the fact that it reduces swelling and inflammation of wounds, it also relieves muscle pain and increases recovery times. It is no coincidence that every time I have been in a cryochamber, I feel a sense of vitality that nothing else gives me. It completely renewed my energy, leaving me clear and sprite, perfect the day before a race. There is a new wellness center in Richmond that I recently visited for cryotherapy, KOYO as well as The Body Laboratory in Kensington.
Nail a mobility and stretching routine that you can follow the week leading up to race day. If you suffer from stiff hips, focus on hip opening… if you are prone to tight hamstrings, take the time to stretch them out with some stretches… if you have tight calves… you have idea! This sound is specific to your body, so play around with what feels right. It’s worth having a foam roller on hand and if you’re in the market for technology, the Hypervolt massage gun it’s superb.
FUEL EFFICIENT
Energy gels play a vital role in boosting your energy during a run to sustain performance. I cannot stress enough the importance of never experimenting with a new energy gel on race day. Try and test pre-run gels during your runs to make sure they don’t give you an upset stomach, especially if you have a sensitive stomach. The ingredients vary between gels, with some containing caffeine, sugars, isotonic, etc., so finding your match is important to ensure that the gel has the desired effect. I trained with the SiS Apple Beta Fuel Dual Source Energy Gel + Nootropics with 40g of carbs and it gives me that boost I like mid-run. In terms of timing, for my half marathon, I plan to slurp a gel (I can add slowly) about 45 minutes into my half marathon and then again if I feel like I need it at about 75 minutes. refresh with 60 grams of carbohydrates per hour, so according to your dose of gel, make sure you are provided with the right amount.
My other product that I have used for years is The Innermost’s Energy Booster which is essentially a pre-workout, without the jitters and unwanted ingredients. It’s my secret weapon melee fuel!
MAKE SURE YOU STAY MOISTURIZED
Sweating, aka fluid loss, will almost certainly happen during the run, so making sure you go into the run well hydrated is key to avoiding cramps and dehydration. Drink a lot of fluids the day before the main event, you don’t want to drink a lot of water just because you need to go to the bathroom on the starting line. I became obsessed HUMANTRA electrolyte sachetswhich contain 100% natural ingredients, and you will definitely be biohacking with one of these on the morning of race day, as it provides 4 times more effective hydration than normal water… which means more hydrated and less pee !
CARB UP
Carb loading is not a myth, you want to increase your carb intake (whole carbs rather than refined carbs) in the week leading up to your race, not just the night before. This doesn’t mean that every meal has to be pasta, carbohydrates come in many different forms, such as whole grains, potatoes, legumes and rice, so make sure you incorporate these into your meals, as well as quality sources. protein and healthy fats! P.S. a big bowl of pasta the night before is not missing!
Think about what you’re going to eat the morning of race day in advance. If it’s sourdough with peanut butter and banana or porridge with berries and seeds that worked wonders during your training, do it with him. Keep in mind your journey and times to eat at the starting line so you don’t get a cramp, or even get hungry again! Overnight oats are a great option if you need something on the go that packs in slow-release carbs and it’s what I scoff at on the train to the London Landmarks.
REST
Perhaps the most important advice, make sure you rest! Don’t go crazy at the gym the week leading up to race day, maybe a gentle yoga flow but nothing strenuous that will leave you with DOM. If you’re following a running plan, it’s likely to feature an interval run or a shake run, but that should be the only training, you want fresh legs for race day!
Getting in a solid 7-8 hours is always a good idea, but it’s crucial in the run-up to a big race. My Oops it helps me stay on track with it, and if you’re a fellow Whoop-er, you can bet my stress score will be low and my recovery score will approach 100% by race day.
PLAN YOUR KIT
It’s a good idea to give your kit a test run to make sure you’re comfortable running in it. A BIG no-no is wearing new sneakers, make sure you’ve worn them a few times before, for at least one long run, so you know they won’t rub or hurt your feet. Shorts with pockets are a good idea if you need to keep personal items and gels or opt for a running jacket with easy access compartments. Check the weather forecast, I always have a hat if there is a chance of rain and my racing sunglasses if the sun is shining!
PLAN YOUR ROUTE
I’ve been caught out in the past with public transport crashing and almost missing my start time (probably a LimeBike came to the rescue, but not ideal for the legs)… don’t let that be you! Make sure the trains are running and allow extra time just in case. Note that there are likely to be road closures that could affect your journey and also check for annoying train strikes.
words of Isabelle Shury