Experts share top tips to get runners ready for the London Marathon
London Marathon is just weeks away with 2025 set to break the record for participants with over 56,000 people set to take part.
As runners prepare for the big day, after months of preparation, Cardiff Metropolitan University’s James Thie, former British champion runner and Senior Lecturer Sport Coaching and Performance, and Dietetic Lecturer, Aisling Pigott, share some tips to ensure mind and body are in the best shape to cross the finish line…
Trust your training
James said: “No last-minute panics and don’t read everything online. Everyone is putting that they are doing great, when most are only doing okay! Remember in the taper phase (decrease in training towards race day) the body always feels a little bit flat and there is the potential for phantom niggles, but don’t go out the door for anything less than your set training.
“In the week of the marathon, if having doubts, you must remember your reasons for running and ‘why’s’ for having done the training. This is definitely important during the race, as some people’s ‘why’ is charity based; there are so many worthwhile causes and personal stories for running the London Marathon. For others it’s personal achievement and accomplishment but it’s important when the miles or kilometres get tough that you’ve got that in your mindset to help you through any difficult periods.”
Strategy for the race
James asks: “Are you a kilometre or miles runner? Are you someone that needs to run with music or connect with others during the run? For me, it’s about breaking down the race into 5km segments. This often coincides with water, drinks and fuelling stations, which is a good way of making the race seem shorter than the 26.2 miles.”
The week before: Eat like you're training – even if you're tapering
Aisling said: “Your training may be winding down, but your nutrition shouldn’t. Keep carbohydrate intake steady, aim for one to two handfuls of carbohydrate rich foods at each meal to top up glycogen stores before race day. Think wholegrain bread, rice, pasta, potatoes or oats - simple, familiar choices work best.”
Plan ahead to avoid stress on the day
James suggests planning ahead to keep things stress free on the day: “What time are you going to visit the expo to collect your number? You want to make it as easy and as painless as possible and obviously limit how much walking and time you’re spending on your feet. Plan out event day in terms of transport, where baggage drop off is, what time and where you need to be as well as planning things like your breakfast, kit, shoes, and lastly where you will meet your friends and family after the marathon. My tip is to write everything down as a timeline, with different scenarios. That way, you control the controllables and it’s just less stressful on the day.”
The night before and race morning:
Aisling said to choose a lower-fat, milder dish to avoid tummy trouble the night before the race: “Options like chicken and rice, pasta bolognaise or a jacket potato with tuna and sweetcorn are ideal.
“On race morning, keep it simple,” Aisling adds: “Choose a low-fat, moderate protein breakfast that includes carbs, such as porridge with fruit or toast with jam. Stick with what you know—race day isn’t the time to experiment.”
During the race: Fuel from first 5km
Aisling said: “Most well fuelled athletes have about 1.5 to two hours of glycogen stores but a marathon can take quite a bit a longer than this. This makes it really important to have a decent fuelling plan, aiming for about 20g of carbohydrate every 20 minutes starting from the first 5km mark. 20g of carbohydrate is about four jelly babies, six wine gums or one gel. Never try a new fuel on race day.”
Post race: Recovery fuel
Aisling said: “Aim to have some form of recovery drink rich in protein and carbohydrate. People often think about protein ‘shakes’ here, which can be useful – but I tend to recommend a pre-made chocolate milkshake or home-made shake.
“Celebrating with an alcoholic beverage or two may be well deserved, but this does slow your recovery. Instead try and stay hydrated with water, balanced meals and gentle movement.”