23 April 2023 , 04:09
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More than 45,000 people are expected to take to the streets of the capital for this weekend's London Marathon.
Participants from around the globe will descend on the city to tackle the 26.2 mile course that passes famous landmarks like Tower Bridge and Big Ben before finishing on The Mall.
Thousands of supporters are set to line the streets as Mo Farah and Eilish McColgan fly the flag for Great Britain.
But even for the elites, taking on the challenge of a marathon is no mean feat. Jonny Mellor, New Balance athlete, long distance runner and online running coach, shares his top tips for your big day:
Soak up the atmosphere
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The atmosphere in London is unrivalled from other events around the world, especially from a British perspective. The sound of familiar voices cheering your name and the sheer volume of noise around the key landmarks on the course is unbelievable and makes the hairs on the back of your neck stand up.
Don't try anything new
Trust foods you’ve tried and tested during training in the lead up to race day. I opt for porridge pre race as I know it’s light on my stomach and I’ve ate countless times in training beforehand. I always travel with porridge pots when racing just in case the hotel don’t offer porridge. Other options could be cereal, toast, bagel or pancakes.
Make sure you fuel
Aim to take on approximately 60gs carbs per hour and practice this in training before the big day to help train your stomach. It’s also harder than you might think to take fuel on board when on the go! If you plan on taking the gels or drink used during the marathon, make sure you practice this in training too as you don’t want to risk switching on the day of the race. Make a plan beforehand and stick to it, for example taking a gel every 5km during the marathon.
Runners travel 26 miles from Greenwich to The Mall (Getty Images)Wear comfortable gear
I would wear shoes that are comfortable and offer plenty of cushioning for the distances. Again, make sure you’ve tried them in training beforehand but importantly aren’t showing signs of age. Ideally, you want to wear a pair of shoes during the marathon that you’ve already ran around 50 miles in, so they’re broken in but still offer high levels of comfort. My go to marathon shoe is the New Balance SC Elite v3 as it offers incredible cushioning yet still feels really responsive and fast.
Don't go the extra mile
During the race make sure you take the racing tangent and the shortest route around the course. Look out for a blue line painted on the road and stick to this like glue!
Runners pass the London Eye as they make their way towards the finish (Ian Walton for Virgin Money London Marathon)Pace your race
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Break the race down into manageable process goals. This will also help with pace judgement. I like to break it down using the 10-10-10 method, 10 miles, 20 miles and one final 10km to the finish. I focus on the moment rather than the outcome and dial into race pace. Always be patient until the 30km mark on race day no matter how good you feel before increasing the pace as if you increase the pace too early it can come back to bite! You may choose to break it down into other distances, such as 8 x Parkrun or using landmarks on the course.
Try to avoid chafing
Cover yourself in Vaseline in all the usual hot spots and guys if you need to, consider using plasters on your nipples, especially if it’s a wet day.
Don't be afraid to take a toilet break
It’s better to simply stop and go to the toilet on the course rather than carrying on needing the toilet. It will cost you a few seconds for a quick pit stop, but it could impact your enjoyment of the day a lot more if you risk carrying on and may add more time in the long run!
Elite athlete Jonny Mellor shares his top tipsIt's good to talk!
Wearing headphones is down to personal preference ultimately, personally I wouldn’t as I like to be in the moment and I thrive off the crowds and the noise. I also like to know where my competitors are so I can listen out for breathing and footsteps during the race. The marathon is something you go through with people around you on the day, it’s not uncommon to talk during the race and help each other through bad patches. For me that’s why I’d never wear headphones, but I totally understand some people value the motivation from listening to their favourite playlist.
Recover
Treat yourself post-race, you’ve earned it! The quickness of your recovery will depend on how quickly you refuel post-race. So even though you might not be able to eat immediately after the marathon, it’s important to try and get something in as soon as you can.
Enjoy yourself!
Don’t forget to enjoy the day! Look back at your training and take confidence from the work you’ve done in the build up. Whatever your reason for running, remind yourself of that during the tough patches (We all go through them!) and it will help you overcome any difficult miles.