Survival tips for marathon runners!

If you’re one of the brave souls running in this year’s London Marathon, or perhaps taking part in another charity run, dietitian Azmina Govindji has some energy-boosting tips to help you stay the course!

This year’s London Marathon takes place on April 26 and, in addition to elite athletes from around the globe, many amateur runners and fund-raisers will be embarking on the gruelling 26.2-mile course for the first (and possibly only!) time.

While a full marathon may be best left to the fittest among us, many of the half-marathons, triathlons and other charity runs that take place throughout the year are suitable for people of all ages and abilities.

According to personal fitness trainer Lucy Wyndham-Read, running is a simple and effective physical activity that most of us can get started on straightaway (though to be on the safe side, she recommends that you check with your GP first).

Lucy stresses the importance of warming up before a run to help prevent injuries. Towards the end of your run, begin to reduce your speed, she advises, and remember to stretch afterwards. “And don’t forget to invest in a good pair of trainers with a well-cushioned heel to reduce the impact on your joints,” she adds.

Energy-boosting tips for runners

The biggest problem that runners have to overcome is dehydration, explains Azmina. "To help keep you hydrated, drink plenty of fluids before the run and keep some drink to hand so you can reach it whenever you need it," she says. "Don't wait until you feel thirsty."

Azmina offers some useful energy-boosting pointers to help prepare your body before a run and keep you going on the day:

• It may surprise you to know that you need to keep a check on your diet long before you start training. So start drinking plenty of fluids, don’t try out any weird no-carb diets and eat enough to fulfil your energy needs.
• Get into the habit of eating enough carbohydrates. The more you exercise, the more carbs you need. Have a meal containing low glycaemic index (GI) carbs two to three hours before the run. Try wholegrain breads with peanut butter, or porridge or muesli with sliced banana.

• Glycogen is your body’s store of carbs. You’ll be using up your store of glycogen during a marathon, so you want to prevent them becoming low while you run. Have a pasta supper the night before, but don’t make it fatty with lots of cheese – choose a tomato-based sauce instead. On the morning of the run, have a high-carb breakfast.
• Eat a banana a couple of hours before you start, and during the run top up with quickly absorbed carbs, like sweets and sports drinks.
• Specially formulated sports drinks help to replenish electrolytes such as sodium and potassium, which you will have been using up during a marathon.
• After the run, your muscles will be building up their store of glycogen twice as fast as normal, so you need to reach for the carbs again. If you’re feeling a little light headed, top up your fluid with a sugary sports drink.
• As soon as you feel like eating, have a healthy sandwich that gives you protein and carbs – tuna or egg salad, for example – and refresh yourself with some juicy citrus fruit.
• Finally, give yourself a huge pat on the back for all your efforts on the day – whatever distance you succeeded in running!