With the Milano Marathon just around the corner, it’s now time to focus on the day itself, and work out how to give yourself the best chances of success. Remember each of us has a different perception of “perfect” and “success”; therefore, this plan needs to be tailored to your individual needs.
That said, here are some ideas to help your day go as smoothly as possible:
- Be prepared logistically: Have a look at the course map, starting location, bag drop, route to start etc ahead of time. By the time you go to bed the night before the marathon you should know exactly what time and how you are getting to the start line. I also recommend having all your clothes and kit set out before bed. Even pin your number on your shirt!
- Know your pacing strategy: From experience, I do not recommend that you try and “bank time” in the marathon. Running the first half too fast will only cause huge fatigue in the second half. Meaning that your average pace will plummet as the race progresses. Instead, try to “hold back” for the first few KMs and gradually get faster as the race unfolds. This feels better both mentally and physically.
- Fuel and hydrate throughout: Hopefully you have been testing your fuelling in your training long runs, and by now you should know your unique formula. Write it down and then pack your gels in your pockets etc as required. You don’t want to wait until you get a hunger or thirst cue to start consuming. General rule of thumb is to fuel approx every 40-45 mins from the start.
After months of training, the key now to a successful marathon lies in executing your plan with confidence and composure. Soak up the atmosphere throughout the race, and remember why you entered it. Have fun!
Written by Steph Humphrey
