It’s finally here, the week before the London Marathon. The trainings done, the expo opens tomorrow and the kit list is planned. So what should we do in the last few days?
We want to arrive in the best possible shape and that starts with eating the right food. According to the experts at the Virgin London Marathon you need to increase your carbohydrate intake 3-4 days before the race through eating a wide variety of energy dense foods such as pasta, rice, potatoes, vegetables and grains, plus a little protein and fat to help protect and maintain your muscles and soft tissues.
You might need to put those last Easter eggs away till after the event too as you need to avoid sugary carbohydrates in the final few days before the race as these will cause significant rises in blood sugar levels and your body cannot store them like more complex carbs. Importantly, drink plenty of water too – you need to be on that start line fully hydrated!
On race day it’s all about porridge, which is my usual – make with semi-skimmed milk and top with fresh or dried fruit. The recommendation is that you need to aim to eat your last meal at least three hours before the start so your stomach has the maximum time to digest the food and process the energy. In reality it may well be a bit closer to start time, but I’ve been practicing eating closer to run time, so hopefully that pays off.
So, get eating, get drinking and stay calm and get plenty of sleep this week!
Danielle Sellwood, Sportsister
The Women’s Sports Magazine
The Virgin Money London Marathon takes place April 23 – more details: virginmoneylondonmarathon.com