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Ten Top Tips for Marathon Training - Leigh Brandon
Having worked with a number of marathon runners and triathletes over the years of differing abilities, I have put together some general tips for getting into tip-top shape for a marathon.
It must be realized that everyone is different and must be treated as such.
However, I have listed a top ten ‘do's’ for marathon preparation.
- Hydration
Drink plenty of water, a minimum of 0.033 litres per kg of body weight per day. Ensure it's good quality water, e.g. reverse osmosis filtered, Evian or Vittel. When your mileage increases, practise drinking as you run so your body can get used to it before the big day.
- Avoid Dehydration
Avoid dehydrating drinks at all times, such as coffee, tea, fruit juices, fizzy drinks and sports drinks.
- Eat Right
Eat right for your metabolic type. You may need to eat 10% more carbohydrates than your type suggests. Eat mainly organic foods and avoid processed foods. Avoid the ‘carbo loading’ hype.
- Optimise Your Posture
Ensure your posture and muscle balance is good by having an assessment and programme devised by a CHEK Practitioner. Optimal posture and muscle balance will save you lots of energy whilst running and reduce risk of injury.
- Periodised Running Programme
Receive a periodised running programme so you increase your mileage gradually in an undulating manner to avoid over-training, plateaus and injury.
- Correct Running Shoes
Receive advice from a CHEK Practitioner on the correct running shoes for you. Change your running shoes regularly. Do not exceed the manufacturer's recommended mileage for the shoe. Wear-in your race-day shoes well before the race. Never wear new shoes on the big day.
- Regular Sports Massage
Receive a regular Sports Massage to help loosen tight muscles and help reduce metabolic waste in your muscles.
- Running Buddy
Find a running buddy to run with. This will help in terms of motivation and be safer during dark Winter training runs.
- Sleep
Ensure you get to bed by 10-10.30pm each evening and have at least 8 hours sleep per night.
- Tapering
Taper your training 1-2 weeks before the race to optimise energy levels for the big day. The bigger you are, the more tapering you will need.
Enjoy the day and enjoy the journey.
For further information, contact Leigh on 020 7256 9377 | 
