Just in case anyone reading this blog has an entry for the London Marathon on the weekend, and hasn’t been overwhelmed yet by the volume of free advice that can be obtained in magazines, on other blogs, and all over the web (in almost all cases by people who’ve run considerably further than I’ve ever managed), I thought I’d offer my own tips:
- If you really haven’t trained, it’s not too late to pull out. Sorry, this is probably the last thing you want to be told, but there’s a reason Phidippides died running 26 miles. It’s long and it’s brutal, and if you haven’t trained enough it will hurt
- Carbo-load; I know there’s a lot of hype about it and it sounds incredible, but it works
- If you end up using sugar as an analgaesic, go for artificial sugar (it takes longer to dissolve)
- Motivate yourself incrementally: almost everyone who runs their first marathon, irrespective of their fitness level (well, with the possible exception of Jade Goody), “should” find it possible to complete a marathon, even if theircardiovascular fitness is atrocious, by reducing their intensity to a pace they can sustain. If you are nervous about the distance, time your first mile, and then fix in your head the thought “I just ran a mile in ten minutes. It didn’t hurt. I can run the next mile in the same time.”)
- Motivate yourself negatively: by which I mean, focus on finishing. “I’ve done a quarter of the distance – it was ok, I’ve only got three quarters to go.” Particularly in the second half of the race, and especially at around 18 miles in or so, you should be able to motivate yourself by counting down the miles to go. “It’s only 8 more miles; I know what 8 feels like.”
- Don’t think that just because someone looks like a joker, they’ll run like a joker. If you’re relying on someone in a costume to pull you round the course – don’t be surprised if they’re a multi-marathon runner, with a planned negative split, who after running 10 miles at 10-minute a mile pace, will suddenly drop down to 7-minute pace or less. Some runners dress like idiots because they are idiots. Many more dress like that because they’re brilliant runners and they don’t care.
- Enjoy it. And if you enjoy it a lot (and you haven’t completely knackered yourseld), run again.