Ealing Half : Training Done – What Now?

By 18 September 2019Latest
ealing half marathon training

This Year’s Ealing Half Marathon is just a few days away now and if you are taking part, all your hard training is done, or, at least, it should be!!

At Ealing Fitness Clinic we have taken several clients through their half marathon training sessions over the last few weeks and months and they are all  asking what they should do now in the these last few days before the run itself,  hence this post!

In the last few days before a half marathon you should focus on the following points :

  •  Tapering

Tapering is, in simple terms, reducing the number and intensity of your runs in the last few days leading up to the day. All your hard training is done by now and you will not make any significant improvements or gains in the last 7/10 days beforehand so if you feel like you haven’t done enough training in the previous weeks and months then you won’t be able to “catch up” by cramming in intense training runs now. Actually you may well increase your chances of sustaining an injury with too much intense training at this point.

So, reduce your runs down to every other day, take down the distance and intensity and stop training completely 2-3 days before the day of the run. In those last 2-3 days beforehand just relax as much as possible, drink water and eat healthily and don’t be tempted to have a pre-race massage, leave that until afterwards

 

  • Hydration

Throughout your training schedule you should, of course, be keeping hydrated by drinking at least 2 litres of water every day. During the days building up to race day you should be increasing your water intake little by little so that you are hitting at least 3 litres per day ; however, do increase your intake gradually over a few days and not all in one go!

Your urine should be crystal clear in the days beforehand every time you to urinate  and this way you’ll know you are properly hydrated and ready to run.

 

personal trainer in ealing

  • “Carb Loading”

A horrible expression in my opinion, but you may well need to look at increasing your carb intake for a half marathon distance although it’s probably not as important as for a full marathon, for example.  As with your water intake you should increase your carbs gradually in these last few days leading up to the event. Eating more carbs will help to make sure that you don’t deplete the fuel in your muscles and remember, you don’t need to eat more calories during this time just ensure that more of your calories are taken from carbs.

 

What to eat before a Half Marathon

 

  • Day before the Run

Mostly, rest!  Go for a walk, relax and chill however you like to. Possibly look at having your larger meal of the day at lunchtime and take a smaller meal in the evening,  keep your water intake up and have an early night, having planned out your breakfast before hitting the sack.

 

  • Morning of the Run

Get up with enough time to have a healthy, light breakfast approx 90 mins before the start of the race and don’t introduce any new foods for breakfast as you don’t want anything to adversely affect your stomach! Hopefully, during your training you would have completed a few runs at the same time as the actual race so just have the same small, simple, healthy breakfast that you would normally have.

Make sure you warm up properly either on your own or you can join in with the official race warm up taken by our very own Roy Summers!

 

  • Afterwards

First of all, give yourself a pat on the back! Walk around for a while and let your adrenaline come down and then, after 10-15 mins or so make sure you go through your cool-down stretches and then continue to walk around for as long as possible in order to let your muscles stretch out throughout the day. Obviously, now is the time to take on plenty of water and when you are ready to eat healthily and well throughout the rest of the day to give your body the nutrients it needs to aid recovery.

Avoid alcohol if you can but if you do have a glass or two make sure you double that with water intake!

Follow these tips in the build up to the Ealing Half Marathon and you’ll enjoy your experience even more knowing that you have prepared as best you can both in your training and in your build up to race day. The Ealing Half is a fantastic event and with locals on every corner cheering you on you’re guaranteed to have a smile on your face!

 

ealing half marathon

  • Afterwards

First of all, give yourself a pat on the back! Walk around for a while and let your adrenaline come down and then, after 10-15 mins or so make sure you go through your cool-down stretches and then continue to walk around for as long as possible in order to let your muscles stretch out throughout the day. Obviously, now is the time to take on plenty of water and when you are ready to eat healthily and well throughout the rest of the day to give your body the nutrients it needs to aid recovery.

Avoid alcohol if you can but if you do have a glass or two make sure you double that with water intake!

Follow these tips in the build up to the Ealing Half Marathon and you’ll enjoy your experience even more knowing that you have prepared as best you can both in your training and in your build up to race day. The Ealing Half is a fantastic event and with locals on every corner cheering you on you’re guaranteed to have a smile on your face!

 

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