By Tanya Paulo
Runners in this Sunday’s Brighton Marathon now need to take steps to allow their bodies to be as fresh and energised as possible before the race, a Sports lecturer has advised.
Lloyd Hooper, who tutors at City College Brighton and Hove, said: “At this stage all the hard work should have already been done.
“Runners will have put in miles of training and now need to allow their body to be as fresh and energised as possible to get them round the 26.2 mile course.
“A positive mindset is key, and with the support and entertainment expected – over 100,000 spectators – it should make for an excellent day.”
Mr Hooper offered this advice:
1. In the last few days, runners should taper training with a couple of light, short distance runs, ending with stretching to prevent muscle tightness.
2. Ideal marathon diet is pasta, rice or other starchy foods to increase carbohydrate intake in the days leading up to Sunday, especially Saturday night.
3. Runners choosing to eat breakfast would need to do so at least two hours before 9am, when the race starts, to avoid any discomfort during the run.
4. Energy drinks, gels or sweets will help maintain energy levels around the course: powerade and energy shots will be available at various posts.
5. Fine weather is forecast for Sunday, so runners should make use of the water stations to avoid dehydration.
6. Clothing should be comfortable – stick to what worked during training – with sports clothing, which draws sweat away from the skin, being ideal.
7. Go for a light jog and do dynamic stretching exercises to warm the body before the race.
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