Preparing for the London Marathon 2024

Tuesday, February 6, 2024

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Fine-tuning your training

This final three months leading up to the London Marathon 2024 are crucial for fine-tuning your training, optimising your nutrition, and ensuring you’re mentally and physically prepared for the race day.

Here’s a plan to help you make the most of this period

  1. Finalise Your Training Plan: Focus on maintaining your mileage including one long run per week, gradually increasing distance up to 20-22 miles, then tapering down in the final weeks.
  2. Speed Work and Hill Training: Incorporate speed work such as intervals, tempo runs, and hill repeats to improve your running efficiency and build strength but reduce the intensity and volume of these workouts as you approach race day to avoid fatigue and injury.
  3. Nutrition Optimisation: Fine-tune your nutrition plan to support your training and recovery. Focus on whole foods rich in carbohydrates, lean proteins, healthy fats, vitamins, and minerals. Experiment with different pre-race meals and hydration strategies during long runs to find what works best for you.
  4. Practice Race-Day Strategies: Simulate race-day conditions during your long runs by testing out your planned pacing, hydration, and fueling strategies. Practice consuming gels, sports drinks, or other energy foods at regular intervals to avoid stomach issues on race day.
  5. Cross-Training: Incorporate low-impact cross-training activities such as swimming, cycling, or yoga to maintain fitness while reducing the risk of overuse injuries.
  6. Rest and Recovery: Stretching, foam rolling, and massage therapy to keep your muscles loose and injury-free. In these final months, it is important to get enough sleep to prevent burnout. If you find it difficult to get to sleep try making some changes to your bedtime routine. There is scientific evidence that a hot bath or shower before bed and reducing your exposure to blue light can make a big difference.

A meta-analysis of 17 studies found that taking an evening shower or bath in water between 104 and 108.5 degrees Fahrenheit improves sleep quality. Those who bathe or shower one to two hours before bedtime also fall asleep faster.

The Sleep Foundation

  1. Mental Preparation: Mentally rehearse your race-day plan. Try to stay positive in your training and preparation and develop coping strategies for managing fatigue and discomfort during the marathon.
  2. Gear Check and Race Logistics: Familiarise yourself with the race route, logistics, and start times to minimize stress on race day. Ensure you have all the necessary gear for race day, including proper running shoes, clothing, and accessories. If you are considering having bespoke orthotics fitted, book your free consultation as soon as possible so you can get used to running with them before the big day.
  3. Taper Properly: In the final two to three weeks, gradually reduce your training volume while maintaining intensity to allow your body to recover and adapt. Trust in your training and resist the urge to push yourself too hard during tapering.

Foot Factor is here to help!

Foot Factor orthotics have supported many amateur runners and athletes for the London Marathon, and other popular distance races. Customer feedback tells us that our orthotics help to improve overall performance, not to mention making 26 miles significantly more comfortable. They also play a role in protecting the feet and legs from repetitive impact, helping runners avoid injury and other issues (see our case studies).
Here is a review from a customer who came to us while preparing for the London Marathon:

This visit really illustrated the difference to me of going to a shoe store where someone ‘analyses’ how you run and actually coming to an expert. Having had little success at shoe stores and continued pain during runs longer than 10k, I needed help. Hugo’s initial analysis looking at my feet corresponded exactly with the pain I was having and the technology Foot Factor has and the resulting scans corroborated that analysis. Hugo explained everything thoroughly and I feel confident about the new orthotics I have. Thank you Hugo and I would highly recommend.

Nicholas Doskey

We offer a FREE Assessment

If you’d like to find out how our service can help you to run better, or if you’re experiencing any pain or niggles from marathon running, book a FREE 30 minute consultation and assessment
CALL 020 7631 0077 or email info@footfactor.com

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