If you're running the Ferney Trail marathon this September and you're worried about the task ahead, relax we have a few tips for you!
- Your feet are important
Choose the shoes (and the socks) you'll wear in the marathon. The shoes should be relatively lightweight, but provide good support and the socks should be the type you wear in other races.
Practice during your remaining long and semi-long runs with the sports drink and energy gels you intend to refuel with during the race. Serious-minded racers and those with finicky stomachs should be using the sports drink that will be available on the race course. And remember that sports drinks do triple duty when compared with water by providing fluid, carbohydrates, and electrolytes, the most important being sodium.
- Dress the part
You'll run much easier in real running clothes, such as those made of Coolmax or nylon, than in a T-shirt. Once you've picked your marathon outfit, make sure it doesn't irritate your skin.
- Don't get greedy
Training for the Ferney Trail isn't like cramming for a test. That is, doing more kilometres than you're used to in the last few weeks will hurt (not help) your race.
Do no more than 40 percent of your peak weekly mileage, with most of that coming early in the week. You should feel like you're storing up energy, both physically and mentally.
- Run a dress rehearsal
Four or five days before the marathon, do a 5 kilometre marathon-pace run in your marathon outfit and shoes. Picture yourself on the course running strong and relaxed. Besides boosting your confidence, this run will provide one last little bit of conditioning and will help you lock in to race pace on marathon day.
- Carbo-load, don't fat-load
During the last three days, concentrate on eating carbohydrate-rich foods, such as pasta, potatoes, bread, fruit and fruit juice, low-fat milk and yogurt, low-fat treats, and sports drinks. It's the carbs, after all, not fat or protein that will fuel you on race day.
- Eat breakfast
Two to three hours before the start, eat a carbohydrate-rich breakfast at your resort. The reason: As you slept, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you'll be less likely to run out of fuel.
Fifteen minutes before the start, begin some gentle stretching. Concentrate on the muscles of the back side of your body–your calves, hamstrings, glutes, and lower back. Remember, your goal is to start the race comfortably, not to audition for a yoga video, so go easy. Try to keep stretching after you've been herded to the start area. Jog in place as well, to keep your heart rate slightly elevated.
- Talk to yourself
Towards the end, your head grasps the fact that you are actually going to finish. Yes, you are really tired, but tell yourself 'I will finish somehow, some way’. This will help you push through and realise that the pain is just temporary. And, as we all know, pride is forever.
World Leisure Holidays is a proud sponsor of Ferney Trail Mauritius. To sign up for the race, and book your accommodation click here.