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1 What’s the longest race you’ve done to date? A. I’ve only ever done a 5K – This is going to be a challenge
B. I did a half marathon last year and have quite a few 10Ks under my belt
C. I’m a marathon connoisseur. I’ve lost count of the amount I completed -
2 How long is your average run? A. Around 45 minutes
B. At least an hour and half to two hours when I’m training for a big event
C. I follow a strict training plan which incorporates long and short runs -
3 What is the one piece of kit you can’t run without? A. A bottle of water – I don’t take anything else as I’m never out for too long
B. An MP3 player loaded with a two-hour running playlist
C. My fitness tracker so I can log my progress and stay on track for race day -
4 Do you have a planned training route? A. I do laps around the park
B. Yes and each week I try to add on an extra mile or two
C. I have a set schedule with different routes for each day -
5 What about nutrition? How do you fuel your training sesh? A. Protein, protein and more protein to get me going
B. I enjoy slow release carbs for a steady flow of energy
C. I follow a strict diet plan -
Mostly As: Short and steady You prefer shorter runs, little and often, which is a good way to help you smash your PB. “Regular short runs at a faster pace will help you shave seconds off your time,” advises Dr Leva, registered nutritionist and senior scientist at Lucozade Sport, the official hydration partners of the London Marathon. “Include a carbohydrate-rich meal or snack before your training to power your faster pace and complement your marathon prep with additional strength training such as Pilates to support your core and muscle building ready for a longer run.”
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Mostly Bs: Playing the long game You’re a distance runner and know that fuelling your body, as well as allowing optimal time to fully recover post run is essential. “Go for carb-rich and low GI meals, such as porridge with a sliced banana for breakfast, to help fuel your run,” says Dr Leva. “This is best consumed two hours before you set off to maintain energy levels for distance running.” And what about recovery? “Recovery is key to a successful training plan,” adds Dr Leva. “Rehydrate and replenish by adding plenty of fluids, some carbohydrates and protein to your post-run routine.”
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Mostly Cs: The meticulous planner This isn’t your first 26.2 mile challenge, and heck, it won’t be your last. You’ve got a day-by-day schedule already laminated on your fridge and you’re steadily working your way through the miles, no problemo! “It’s great to plan your running schedule but make sure you have your food and drink intake planned too, especially for the week leading up to race day so your energy levels are up and fatigue minimised,” advises Dr Leva. You also need to consider mental preparation. “Enter a 10K, half marathon or longer training races to ensure you have trained in a race environment,” Dr Leva says.
Lucozade Sport is the drink on course at the Virgin Money London Marathon. Lucozade Sport are aiming to get 1 million people moving more by 2020 with their Made To Move Campaign. Find out more here }
