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VLM 2018 Update #5

Virgin London Marathon 2018
Update #5


It’s marathon week! All the hard work has been done and now is the time to let that come into play and execute your best running experience in one of the best cities in the world! Feel blessed, feel excited and get motivated!!

This newsletter is all about advice.

We have advice from the clinic, from previous marathon runners and from the experts! 

The Week of the Marathon

Be selfish!
Be selfish with your time - get to bed earlier than usual, rest more, eat and drink well but don't over eat and over carb, this will make you feel too sluggish especially as you are not running your usual mileage because you are in tapering week. Have some quality time to yourself, walk, read and don't try and take on too much. Surely it can wait a few more days. This is YOUR marathon, you have control over what you do in the days leading up to it, so get organised.

Injuries
If you develop an injury at this point, our first bit of advice is to REST and get it checked if it persists for more than 24 hours. A lot of runners will experience phantom pains, which tend to travel from area to area. If this is the case, take a second and reassure yourself that it is just your mind playing tricks on you. The taper weeks of training can often be the most mentally draining. 

Supporters
If your loved ones are coming to support to you (which we highly recommend), plan where on the course they are going to stand and cheer you on. For spectators on race day it can be quite overwhelming - the Tube will be extremely crowded. Have your loved ones pick two or three locations on the route where they either stand on the left hand side or the right hand side so you know which side to run on, otherwise you are wasting time and energy trying to look out for them all the time and it can be demoralising when you miss them. 

No new things!
Don't try anything new the day before or on race day! It can be very tempting to buy a new t-shirt or a new pair of socks just for race day. Family and friends might try to surprise you with a new race day outfit or some specialised gels they have heard about. The Marathon Expo will have some fun, fancy colored gear! However, this could have an unfavorable outcome on the day. Your new t-shirt may have a tag you didn’t notice that rubs while you run, new socks may cause blisters and new gels may upset your stomach causing you to run to the loo every chance you have!

Think about the weather
Make sure you have all your running attire ready for all weather occasions. Have you worn all the items before? If not, don’t consider them for race day. Do not wear anything new for race day - we see this mistake year after year (see above).

The Day of the Marathon

Get there early!
Have you planned how you are getting to the race? Don't show up one hour before it begins. Get there with plenty of time for you to adjust to your surroundings, drop off your bag, queue for the toilet, eat and drink, warm up and soak up the atmosphere. We recommend getting there two hours before.

Smile!
Enjoy it! For many of you, you will only run the London Marathon once in your lifetime, so why not actually enjoy the experience? Do you realise how lucky you are for your body to allow you to experience this amazing opportunity. Embrace it!

The dreaded wall!
Some runners are fortunate enough not to experience the 'wall' when they race. But if you face it on race day, here are some tips:
  • acknowledge it
  • smile at it
  • embrace it
  • tell it to get lost!
Don't let it ruin your marathon experience! Say to yourself or say out loud five positive reasons why you are running the London Marathon and keep these positives on a loop over and over again in your head until you bulldoze your way through that 'wall'.
 

After the Marathon

Eat and hydrate well
It may sound silly but often a lot of runners, especially first time marathon runners, feel sick after the race, especially if it is a warm day and they forget to eat and drink well. There are copious amounts of restaurants and cafes to choose from, if not give your loved ones some of your favourite snacks/ food to bring with them so you can start grazing on this post marathon.

Pack a pair of flip flops in your race bag!
After the marathon, take your trainers and socks off and let your feet air - they will most likely be swollen, there may be some blisters, some blood and maybe the odd black toe nail! Trying to put your trainers back on after you have taken them off is a no-no! Wearing flip flops post-race is bliss. Even if it's raining, your feet will thank you! 

Treat yourself
You have just taken on an enormous challenge of running a marathon! Give yourself a break. Have an epsom salt bath, or five. Book a sports massage. Take a day off of work and relax! 

Post marathon blues
Once the marathon hype has passed, runners sometimes feel quite depressed. You have been training for this event for the last six months or so and pretty much every day you have thought about the London Marathon. It has engulfed you, but now it's over. What's next? It's a great idea to have another goal set in place, whether it be working on your 5km Park Run time, training for a cycling event, learning a new technique in the gym or anything that makes you happy. 
 

book a sports massage

Maxine's top tips for your first London Marathon

Maxine Napal is a long time SV client.

She has run several marathons including Chicago, Brighton and London!

Maxine has written her top tips for your first London Marathon! 

HINT: Definitely worth a read! Maxine's a great writer!
 
read more
We wish everyone a fabulous race day and we can’t wait to hear all your stories.

PLEASE, PLEASE, PLEASE send us race day selfies and tag us in any photos!

Sophie will be standing at mile 25 with the purple SV banners and balloons, so keep an eye out for her!

And I'll be starting in the red start (gulp!) so if you see me, give me a holler or even keep me company for a few miles!

Jess
If you would like any help/ advice, please get in contact with us:

07904 116757
reception@svsportstherapy.com
www.svsportstherapy.com
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