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Sports Physical Therapy

Marathon Tips

Participants in the celebrated London Marathon may want to learn about a few tips involving preparation, diet, clothing and winning strategies. Experiencing a safe marathon experience is of paramount importance. From drinking plenty of liquids to wearing the right pair of shoes, the following 10 tips may help competitors reach the finish line without experiencing any mishaps along the way.


1. Preparation for the London Marathon

Anyone who is already a registered participant has presumably put in ample time to train for the prestigious London Marathon. Even so, other necessary preparations involve organizing the right types of foods and beverages ahead of time.


Avoid vigorous exercise about seven days prior to the race. Relaxation is a key point to put into practice. Instead of squeezing in every minute running and exercising, take the week off to meditate, read an engaging novel or listen to music.

3. Eat Healthy Food

When running a marathon, you must provide your body with nutritious food. On the night before the race, eat a healthy dinner consisting of a whole grain, raisins and other simple or complex carbohydrates. Do not load up on carbohydrates.

4. Do Not Drink Excessive Fluids

Although your body needs ample hydration, you do not want to drink too many fluids. Try to drink about 0.8 liters of water or sports drinks once an hour during the race.

5. Wear an Older Pair of Shoes

Never run a race wearing brand new shoes. Wear socks that feel snug and smooth around your feet and ankles. The best sock strategy is to wear an extremely thick pair of socks or even two pairs of thinner socks.

  • Prepare for the Race
  • Relax Before You Run
  • Eat Nourishing Food
  • Avoid Drinking Excessive Fluids
  • Wear Familiar Shoes
  • Warming Up
  • Pace Yourself
  • Maintain Complete Control
  • Finish in Style
  • Enjoy Your Experience

Warming Up Before the Race

When running a 26-mile race, you need to ensure that you prepare your body. Research shows that stretching does not prevent an injury from taking place. Run in place before you actually start the race.

7. Run at Your Own Pace

Try to pace the first part of the London Marathon so you can save most of your energy for the second half of the race. If you have spent ample time training for the race, you can reach your goal as long as you do not deviate from your usual habits.

8. Stay in Control

It is typical to waver from time to time during the race. Do not worry if you need to slow down. Instead of speeding up when your body tells you otherwise, concentrate on your posture and breath. Make sure your arms swing in the right proportions to the movement of your legs. Pay attention to running with the right stride. Eventually, you will get your speed back again. Plus, your improved form will serve to propel your body faster toward the finish line.

9. Make a Strong Final Finish

Although the cheering crowd is sure to offer you encouragement when you get near the finish line, save your strength and stamina for the end of the race. Put those positive endorphins on reserve until the last moment of the race.

10. Enjoy Your Accomplishment

Now that you have run the London Marathon, nourish your body with protein and carbohydrates, drink an ample supply of fluids and drink water containing electrolytes. Keep exercising lightly for the next week. Get right back into your normal running regimen the following week. However, do not attempt to run any more marathons or similar feats for at least one month. Do not forget to enjoy your victorious moment upon completing the race. Usef your experiences to make your next race an even greater challenge and victory.