We are less than ten days away from one of the busiest marathons in our country. At this point, as they say, “there is all the fish sold” and we can only rely on the training we have done over the last few months, prepare ourselves mentally for the race and rest adequately to arrive in optimal conditions to the line of departure.
The week before the marathon is usually one of the most complicated for runners when it comes to training: it requires a lot of rest, although what the body asks us to do is keep accumulating kilometers. It is time to rest, eat correctly (even if we caught Easter and torrijas in between) and control the nerves before the arrival of “D-day”. This is what you should do during the week before the marathon.
- Reduce kilometers and rest your legs: a good tapering is vital to get to the marathon in good physical condition. During the last weeks it is necessary to limit the number of kilometers that we run: this is not the time to increase mileage, but to make a few short exits that allow us to maintain the form and take off the “monkey” race. Better to get to the starting line hungry for miles than overtaken by the effort.
- The last visit to the physio: the week before the marathon is the perfect time to get close to our usual physiotherapist so that we perform a massage of discharge in the legs to put them to point. This massage will help us reduce contractures that may have appeared during the last weeks of training, reduce fatigue and improve and accelerate our recovery. The sports massage of discharge will also make our muscles respond better on the day of the race.
- Prepare your menus and make a load of hydrates: nutritional tapering is also important when preparing a marathon, especially in the week before the test. Although for a long time it has been thought that a hydrate discharge was necessary during the first days of the week prior to the marathon to better assimilate the last load , the latest studies suggest that this is not necessary . Simply, during the 36-48 hours before the race we must ensure 10 to 12 grams of carbohydrates per kilogram of weight per day.
- Study the route and prepare yourself mentally: it is time to give that final push to the mental training of the marathon. Study the route well to avoid surprises in the race: you must know in which kilometers the hardest slopes are, at what altitude the refreshments will be, where you will be able to recover pulsations and at what moment it suits you to press a little more … Focus on adopting a positive attitude during the race and enjoying the miles.
And, with this, we are almost ready to enjoy the marathon. Much encouragement to all who participate in this “party of running”, whatever the distance, and that the result is fair with you and with everything you have trained.
Happy kilometers for everyone!