I have a Half Marathon to run. How should I prepare?

Well hopefully by now I have my main phase of training done and already started to wind down the volume of training and the length of runs.

Why?

Well it is freshness and recovery I need now. My body needs 2 easy weeks to re-energise and build freshness again to allow me to complete the half marathon in such a way that will reward me for the training I have put in over many weeks.

Will squeezing in 2 or 3 more long runs benefit me?

Most certainly not. I just need to trust that what I have done up until now is adequate.

The risk of pushing training right up to the race week. I am going to risk injury, encourage tiredness to set in and add stress to my body that will have a combined negative effect on how I perform on race day.

What should I do?

Sleep, hydration, stretching, mobility and a carefully planned food intake plan will prepare me very well for the task ahead. Some extra sleep each night and a gentle stretching program will benefit a lot. Tough training needs to be followed by rest and recovery. Hydration is also vital if my muscles are to perform to the level my training deserves. A good well balanced food plan will again reward me with a better performance. We all should know the foods that we work well from and the foods that annoy our system. If I was to eat spicy food or sauces before running they cause me problems so I avoid them. Simple rule to obey.

Gels?

This is going to be part of the conversation over the final weeks. Simple rule. Have you been using them successfully over your training period? Yes? Fine, so stay with them if you feel they have benefitted you.  You haven’t used them in your runs so far? Simple rule -do not start them now as they sure can have a negative effect starting out. Go with what you ate during your training or risk a sick feeling on race day or a flat performance reaction.

Should I get a sports massage?

My advice here is that unless absolutely necessary avoid one. The risk is that you will lose some of the running strength you have built in your muscles and end up with a tired performance on race day. Many have made this mistake and paid the price.                                

After your race is over is the time to have your massage not before.

Should I change my running shoes?

Not advisable at this stage. When we buy new trainers we need to walk in them. This is described as “making your feet in them”. We can get blisters etc when we are breaking in new shoes so vital we avoid such issues at this late stage. We have done our runs in trainers that our feet are used to, so for now stick with them.

Should I buy a pair of racing shoes?

Again you do this with a high risk of causing issues with our feet. Why change now when all has gone well.

So to sum up just keep things simple and normal apart from extra sleep, good food intake and gentle stretching. TRUST THE PROCESS.  BEST WISHES AND STAY RELAXED. ALL WILL BE GOOD. AVOID STRESSING ABOUT WHAT NEEDS TO BE A CHALLENGE WITH FUN.