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Avoid making training mistakes in the last weeks before the marathon
2014-09-17
You have many exhausting training sessions behind us and plenty of kilometres in your legs. You have done your homework, and over-training now will only do damage. Do not try to compensate for any missed training. Avoid any new experiments, such as unusual speeds or distances or styles.
Extra long or intensive training in the last days before the marathon will minder your performance, as your muscles will be unnecessarily tired and you will not be fresh and relaxed at the start. Save up your energy for the race on Sunday! This week, the power lies in relaxation and a healthy lifestyle--which means a balanced diet and sufficient sleep are your priorities.
On Tuesday, you should a take a short run of about 6 to 8 kilometres at the pace you hope to run the marathon, and on Thursday a loose run of about the same distance. If you have had good experience with a run shortly before the race, you can jog for about 15 minutes on Saturday followed by some stretching. This will activate your body and mind and get you ready for the marathon on the following day. Light massages on the days before the race can be good too.
Matthias Jaworski
SMS Medical Institute
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