Marathon Preparation: The Final Week Countdown
With the Melbourne marathon day just around the corner, your journey of preparation is coming to a peak. This final week is crucial, focusing on fine-tuning your body, fuelling it right, and allowing it to rest and recover. Let’s break down the essential aspects of preparation: nutrition, training, and tapering, in the final week leading up to the marathon.
Nutrition: Fine-Tuning Your Fuel
During this week, your nutrition plays a critical role in ensuring your body is optimally fuelled for the marathon. Here’s a guide to fine-tuning your diet:
1. Carbohydrates: The Foundation
The week leading up to the marathon is the time to increase your carbohydrate intake. Aim to make carbohydrates around 60% of your total daily caloric intake. Focus on complex carbohydrates like whole grains, fruits, and vegetables to maximse your glycogen stores.
2. Hydration: Key to Success
Maintain a high level of hydration throughout the week. Aim to drink plenty of water and incorporate hydrating foods like cucumbers, watermelon, and oranges into your meals. Avoid excessive caffeine and alcohol, as they can lead to dehydration.
3. Proteins and Fats: In Moderation
While carbohydrates are the primary focus, don’t neglect proteins and healthy fats. Include lean protein sources like chicken, fish, and legumes. Incorporate healthy fats from sources like nuts, seeds, and avocados in moderate amounts.
4. Race-Day Simulation
Practice your race-day nutrition strategy during your long training runs this week. Test different energy gels, electrolyte rich drinks, or snacks to ensure they provide the necessary energy without causing discomfort.
Training and Tapering: The Art of Peaking
The final week isn’t about pushing harder; it’s about maintaining fitness and allowing your body to recover. Here’s how to approach preparation during this crucial period:
1. Reduce Volume Gradually
Tapering off is a delicate balancing act, allowing your body to recover and reach peak performance on race day. Here’s how to approach the tapering phase:
3 weeks before the race
- Maintain intensity
- Reduce volume by 10-15%
2 weeks before the race
- Reduce intensity- maximum 1 full intensity run this week
- Reduce volume to 70%
Week of the race
- Minimal intensity
- Reduce volume to 70%
- Go for a 1-2 km slow jog the day before to help prepare and get some blood flow
2. Short, Sharp Runs
Incorporate a couple of short, sharp runs early in the week to keep your legs sharp without inducing fatigue. These runs should be around 30-40 minutes at a moderate pace.
3. Rest and Recover
Focus on ample rest and recovery. Get sufficient sleep and avoid any strenuous activities that could lead to fatigue or potential injury.
4. Final Tune-up
Consider a short run a few days before the marathon to shake off any rest-induced stiffness and anxiety. This run should be at a very easy pace.
5. Focus on Mental Preparation
Adopt a Mantra- this will give you the edge on the final week and on the big day, what is your purpose, what is the drive- find your source of inspiration.
Envision it- imagine yourself crossing the finish line, and embrace the sense of accomplishment. Stay positive and mentally strong.
The Big Dance: Sharpen the Blade
1. The night before
Begin the hydration process 24-48 hours prior to the day, ensuring you have completed the appropriate carb loading.
Set up all gear the night before, ensure you are ready for the climate and conditions of the day.
2. Before the run
Stay relaxed- complete one final mental preparation session, take your time to stay grounded and cherish the moment.
Stay light but well-nourished on the day, ensure you are ready, have a light carb filled snack and hour before the race.
Activation:
- Banded Glute bridges: 1 x 15
- Tip Toe Walking: 30-45 seconds
- A skips: 30-45 seconds
- B skips: 30-45 seconds
In conclusion, the final week before a marathon is all about fine-tuning your body and mind. Focus on nutrition, training, and tapering off to ensure you’re in optimal condition for the big day. Trust in your preparation, stay calm, and enjoy the incredible journey of running a marathon. Best of luck! If you feel you could do it with a massage or some manual therapy, pre or post race please call (03) 9397 8877 or book online here.
Ahmet Atasay
Physiotherapist
