late and had to jog five minutes to the start, then set off about 30 seconds later – and it made a huge positive difference to my nerves, initial pacing, heart rate and also energy levels. I'm now a convert to the pre-race warm up! – Treacle Tart
and resting in the final pre-race stage.4. Recovery phase (four to six weeks), with two weeks of complete rest, and then two to four weeks of gentle activity.George Gandy, Director of Athletics at Loughborough University
, planned and organised a few days in advance. Be happy with your shoe and kit choice don't pack anything brand new.Eat your normal pre-race breakfast. Pack this if you are staying away from home just in case your hotel, family or friends don't have it
Runner's World Podcasts Flora London Marathon: A Runner's World Audio Special Take Runner's World magazine with you while you prepare for the biggest race in the world. Listen to expert advice
engaged and make sure you get the most out of an indoor session. Pre-set workouts can also push you harder than you might push yourself outside. Liz says, "If I set up a session, I have to stick to it – I'd feel too guilty to push
:50 finish. This was a massive confidence booster and confirmation that all Meg's hard work has paid off. Meg used Reading as a pre-London practice race. This was the opportunity for her to put her pre-race and race hydration and re-fuelling strategies
?• Hills• Cross-trainingMARATHONING• What pre-marathon races should I do?• When to move on from base training in a marathon build-up?• How Janice Moorekite jumped from 3:10 to 2:48• I've run 3:12 - how long should I wait to run sub-3?• How often to race
foam rollers could be an at-home alternative. Recovery operation To restore your body to its pre-race state, recovery needs to start as soon as you cross the finish line. Here’s our post-race recovery guide. Time after race
to your racing potential. Try to find a pre-race routine that helps you relax or simply try racing without your watch – you might surprise yourself.Ros TaborTHE SHIRT England vest, Home Countries Veteran Cross-Country, 2003I started running in my mid-30s
retch during races?How should I prepare for my first 5K?Why is the last mile of a 5K always so hard? I don't think I set off too fast. -->Are some people simply better suited to ‘short’ distances?How can I calm my pre-race nerves?How can I overcome
