1. Breakfast. If you are going to do it, do it right. Breakfast should include slow release carbs found in all non-starchy vegetables. Good examples of non-starchy vegetables include spinach, kale, tomatoes, broccoli, cauliflower, cucumber, onions and asparagus. Whack some in with a few eggs to make the ultimate pre-marathon omelette (or ‘scrambled mess’ as I call it) and you are golden.
2. Prep your body. Congratulations you have done the hard stuff! Warm up as you normally would – a few dynamic hamstring stretches, hip mobility movements/pigeon (if you know your yoga). Once warm, this will help you get into the right frame of mind as well as get your muscles feeling ready for the big event. Game face.
3. Smiles. Soak up the atmosphere, smile for the camera and kick butt! It’s set to be a beautiful day so enjoy every step of your journey to marathon greatness!
Once the big day is done, follow these 5 top tips to help with recovery:
1. Hydrate. Water isn’t enough. Your body looses a huge amount of essential salts through sweat. Your body will need them back so make sure whatever you eat and drink immediately has some form of sodium. Raw coconut water is a great option to help replenish electrolytes which are lost during exercise.
2. Soak. Bath initially in cold water if you can. The ice bucket challenge has nothing on this. It’s f.f.freezing and will dramatically speed up your recovery. It will be worth drawing a second bath in the evening (if you are still awake), only this time make it HOT and add Epsom Bath Salts. They are super high in magnesium which will help with muscle recovery. You will also wake up with silky smooth skin. Bonus.
3. Food. Carbohydrate, fat and protein please. You’ll be able to eat a ton. Have a few small meals prepped with about 30% of each food group in every meal. A whole Avocado, smoked salmon, brazil or cashew nuts, sweet potatoes and spinach will optimise your recovery.
4. Celebrate. You have just finished a huge mental and physical challenge. Alcohol isn’t the best thing to consume at this stage in the game but you are forgiven if you have done steps 1 & 3. If you feel you have to imbibe, Vodka sodas and Pimms are my top picks.
5. Rehab. Light jogs, mobility movements, massage and yoga are key for your recovery. It may take a few days, but the sooner you get moving again, the better.
To help fully aid your recovery, we at Well Aware have designed an exclusive Recovery package to ensure participants can recuperate and revive in style. Featuring massage, yoga, a targeted eating plan to aid recovery and healthy food delivery, this week long package (can be extended if preferred) will ensure your body speedily recovers from all your running efforts.
Everyone who signs up to this package will receive a Welcome Pack featuring a pair of stylish yet functional workout leggings/shorts to wear during the marathon, a nutritious breakfast to help fuel your run and other exclusive wellbeing pieces to help see you round the course.