If you’re training for a marathon, 5 weeks before is a critical time. You should have been preparing, beating personal bests and testing your endurance for up to a year before the big day, but 5 weeks before is when you have to give it a final push. You might think the best thing to do is push your limits and run harder than ever in preparation for a 42km mental and physical test, but the opposite is true. You should focus on rest and recovery, getting your diet right, hydration and planning your marathon day. For fantastic facilities and professional advice for marathon preparation, enquire about membership in Osprey Leisure Club Naas.
Rest & Recovery
At five weeks out, you should still be running every day, pushing yourself to go out in bad weather and training for time, not distance. Many training programmes will have your longest run two or three weeks before the big day. While it’s important to keep going, you have to prioritise rest in the run-up to marathon day. Listen to your body, giving attention and treatment to injuries or niggles, and run until you’re tired, but not wiped out.
Consider your Diet
Chances are you’ve been watching what you eat since training began but five weeks out, you’ll need to eat more than chicken & broccoli. Speak to your instructor or a nutritionist to create a diet plan to boost your performance. Get used to eating a little more each day, building up to a serious carb load two days before race day. You should practice your race day fuelling strategy over the next couple of weekends, stocking up on food and gels that work well that you’ll need on the day.
Vary your exercise
Five weeks out, there is still a lot of time to work on your resilience. You’re training to keep your speed high, not to tire yourself out with long-distance runs – risking injury as you go. If you usually run a certain route, try to change it up, trying different terrains. Hill work should be part of the longer runs to help build strength. Keep up a varied exercise routine that includes resistance training and cardio training, being careful not to overdo either. Swimming will help to train your heart and increase circulation around your body, adding to your overall fitness.
Wear in your Footwear
A blister or two while marathon training is inevitable but you don’t want to jeopardise your chances of success by being unprepared. If you’re wearing new shoes for the marathon, five weeks out is a good time to break them in. Wear down those sharp sides, soften the heel and work out any problem spots while on training runs. Your feet will thank you. You should also plan an outfit for marathon day, ensuring there are no rough edges or chafing while you run.
Hydration
Hydration is one of the most important aspects of a marathon. Running and sweating increases the amount of fluid we expel and if they’re not replaced, it can lead to severe dehydration. Dehydration will severely impact your performance and in extreme cases can cause collapse. Start training your body and your bladder a few weeks before to figure out how much water you need to keep going. To hydrate immediately before a marathon, drink two large glasses of water two hours before so they have time to absorb into your system.
Your Longest and Shortest Run
It may seem like a long time before the marathon to finally reach a marathon-length run, but 2/3 weeks before the main event is the ideal time for your longest pre-marathon distance. Taper down your distances for the next two weeks, gradually lowering the training volume but keeping your intensity high until several days before the race. Don’t spend that extra time on the couch, however. Try another type of exercise with a low risk of injury to keep yourself active.
Enquire about membership to Osprey Leisure Club in Naas and you could be enjoying excellent facilities, varying fitness classes and world-class coaches in the run-up to your big race. After the biggest race of your life, enjoy a recovery swim, sauna or steam room, resting your muscles and reducing your chance of injury.
Contact us at membership@osprey.ie or drop into our gym in Kildare to learn more about the benefits of membership.