Race Week Mindset and Rest
Hey there, team. Coach Alexa here.
So we’re coming up to the London Marathon this weekend, so I thought I’d do a whistle-stop tour of things to think about for this week.
Physically inactive, mentally calm rest time. So if you can, planning activities that are pretty chilled out, so not too much time on the feet, not too much running around if possible, and also pretty chilled activities for your brain, so your brain is nice and rested and well prepared for the race, as well as your body.
Having both a brain and a body that are in a good place and well-rested will really put you in good shape for race day.
Logistics, Travel and Kit Preparation
Having a double check and make sure of all the race pack information, which was live on the website a week or two ago.
Planning travel and logistics, maybe even write it all out on a piece of paper. Make sure that you’ve got all of that lined up and sorted out.
Start laying your kit out now. Why not?
Make sure that you’ve got time to remember what you’ve forgotten. That’s my knack these days.
And just making sure that you’re ahead of the curve with it all, so you’ve got plenty of time.
If you are worrying about stuff or waking in the night thinking, “Oh, have I done that?” just write it down. Or if you’re thinking about something in the middle of the afternoon, “Have I done that yet?” just go and do it and get it in that kit layout area so it’s off your brain, not having to be worried about.
Mental Strategies for Race Day
Have a think about things that maybe you can do for yourself mentally while you’re on the course.
So often we’ve prepared a lot of the things that we’re doing, maybe pace-wise, nutrition, hydration in our long runs.
But think about a few little things that you might be able to do to either distract your brain if it’s getting a bit negative or boost yourself up a little bit, things that can make you feel a little bit more positive and motivated.
So a few mental things that you could do to support yourself on the race itself as well.
Nutrition and Hydration
It might be worth just thinking about carb loading in a slightly different way. We don’t have to think about it in terms of eating as much pasta as we can fit in our faces the night before.
It’s more about just drip-feeding those carbohydrates in through the next few days.
So basically, just make sure you don’t go without food for too long, you don’t get yourself too hungry. You’re just keeping that carbohydrate tank gently topped up throughout the day with a decent amount of carbs throughout each meal.
Most of us do that anyway, so it’s not any huge great shakes.
And also keeping hydrated is always a good plan for the next few days through to the race. Staying off the booze is probably a good call.
Race Day and After the Finish
Have a think about after the race. It’s something that a lot of people don’t really consider until they get there and then possibly wish they had.
So what do you want in your drop bag or with your friends and family who are going to meet you at the finish?
Something to rehydrate with, some sort of protein source that you can take on board quite quickly to help recovery, a little bit of carbs to get the energy levels back up if you’re running out of energy towards the end of the race.
Something warm to change into. A change of clothes can be really lovely. A change of shoes can be really delightful if you’ve got room in your bag.
And just making sure that you’re meeting up with the right people, getting the support that you need at the end.
So that you don’t get to the finish and go, “Oh, goodness. Now what? Should have thought that one through.”
Enjoying the London Marathon Experience
The most important thing, I think, if you’re running a marathon or any race coming up soon, but particularly London, such an amazing experience, try and take it all in a little bit.
Enjoy the day. It’s such a magnificent event from a running point of view, from a fundraising point of view, from a just seeing the best in humanity point of view.
So enjoy it, take it all in, and best of luck.
If anyone’s running, do post in the Facebook group how it goes, how you get on, and any questions.
Oh, and talking of Facebook groups, if you tend to get those pre-race nerves and anxieties online, Facebook groups and chats and things can kind of whip up the nerves at this point. So just be mindful about how much you engage with them. It might be a good time to mute.
Happy running.
