GREAT NORTH RUN TIPS
GREAT NORTH RUN TIPS
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| 50,000 runners will take to the streets of Newcastle on Sunday |
GREAT NORTH RUN TIPS
50,000 runners are set to take part in the Bupa Great North Run on Sunday in aid of many worthwhile causes.
Following on from their popular London Marathon training tips earlier this year, our English Institute of Sport experts give those taking part their top tips for the day and recovery afterwards.
On the day
• After all the time you've spent preparing your body for the event, you need to make sure you give it time for its ‘last minute’ physiological adjustments. You will almost certainly need to go to the toilet before you start (especially if you drink too much fluid beforehand). But be warned – the queues can be very long (30 minutes+)! You can stretch in the cue and if you keep your stuff with you then you can sit down on the ground to rest your legs.
• Stick to your plan which you know works. Pacing is key during the race. You’ve done all the training, you’re well rested and excited and motivated by the crowd – be careful not to start too fast. Setting out at too high a pace will result in you running out of carbohydrate stores and ‘hitting the wall’ prematurely.
• It is worth considering what you will do after the race. Although the efficacy of ice baths and massage is equivocal, getting out for short, light runs in the days after may help speed your recovery.
• Key points to remember:
- Enjoy the day – be inspired by who you run for.
- Stay motivated by remembering your positive distractions/affirmation
- Use others around you for support (whether you know them or not)…take confidence in the training you have done and believe in yourself.
GOOD LUCK!
Immediately after
• Do try and avoid sitting down or remaining in the same position for long periods of time. Continuing movement will help prevent your body from stiffening up.
• Your muscles will be aching, to help them recover, take on protein and carbohydrates. You can do this by eating a snack such as ham, egg or tuna sandwich. Carbohydrate, protein and electrolytes are all included in different combinations in those foods, and they will encourage repair and regeneration of the damaged muscle fibres.
• After running a half marathon the body's immune system is weakened, resulting in an increased risk of illness. Fruit, such as satsumas or grapes provide protective antioxidants and vitamin C, which can help boost your immune system.
• Plan for the immediate aftermath.
You may feel light-headed after crossing the line. This could be the result of low blood sugar level, so some rapidly absorbed carbohydrate in the form of a sports drink is useful.
• When you do finish, make sure you get keep warm and take on water. You’ll be given some as soon as you finish so make sure that you drink it.
The days after