In the past few weeks, you have invested in building up the number of kilometers as part of your marathon preparation. If all goes well, you have significantly increased both your total weekly volume and your easy long run in terms of kilometers. Fortunately, you can reduce the kilometers in the last 2 weeks so that you are optimally prepared for the start. For those who follow a "sports rest" schedule, this is a bit different.
The emphasis in the last 2 weeks before the marathon is mainly on staying healthy, letting minor aches and pains heal and sticking to your training schedule. In addition, it is important to focus on the day of the competition and to anticipate, for example, weather conditions, drinking and sports nutrition. Do not do very long endurance runs and be careful with intensive training. Do not do training above your marathon pace in terms of speed. Unless you have a competition (do not do longer than 10 km) or a combustion run on the program in the last week. These may be faster than your marathon pace.
Match day preparations
Make a list for yourself in the marathon preparation with your favorite clothes, shoes, socks, sports nutrition etc. which you have used and tried during your training. Add the checklist below to it.
- Clothing, make clothing sets for different weather conditions
- Sports nutrition and drinking system
- Food and drink the day before the competition and on the day of the competition* itself.
- Which running shoes, socks, compression stockings, insoles you will use during the marathon.
- Race number band, magnets or safety pins
- Care products
See also the list of Marathon Must-haves
https://runx.nl/10-must-haves-voor-iedere-marathonloper/
Test your gear
In a previous blog, we already discussed the tip “Test your gear.” Make sure your gear is in order for the marathon, including comfortable running shoes and breathable clothing. Try them out during your training sessions to ensure they are comfortable and fit well. If you train multiple times a week, it is recommended to use at least two pairs of running shoes and alternate between them. Depending on your goal/speed, this could be two pairs of training shoes, or a combination of a training shoe and a faster training or racing shoe.
Tip: Practice sports nutrition and drinks during your training sessions so that you are not faced with any surprises on competition day.
Food and drink, the day before the match and on the day of the match itself
You can eat normally on the day before the competition. To optimize the body's carbohydrate stores, it is advised to drink half a liter of energy drink in the afternoon. Avoid eating heavy pasta meals with fatty sauces in the evening, as this is important for bowel movements the following day. Pasta or other carbohydrate-rich foods combined with plenty of vegetables are fine, but do not eat larger portions than usual. Be careful with alcohol, or preferably avoid it altogether.
On the day of the competition itself:
Get up on time and take plenty of time to be at the start on time. Make sure you don't have to rush yourself.
Eat easily digestible products for breakfast, such as (whole wheat) bread with jam. Be careful with cold cuts, milk and orange juice. Coffee or tea are good with breakfast. Do not drink coffee or tea from 2 hours before the start otherwise you run the risk of having to find a toilet or having to pee in public during the marathon.
