The London Marathon is fast approaching, and if you are lucky enough to be entered into this years 2019 race day, then the anticipation must be mounting. All your hard work will be coming to ahead on Sunday, 28 April, so now you just have to make it to race day! To help you along your way we have some handy hints & tips to share on the run up!
By now you will already have a race routine which you are working through and trying your best to stick too, however be sure to incorporate weight training to help continue to build strength in your legs. Using a kettlebell is a great way in which to work those muscles on days you are not running.
Romanian Deadlift
Single leg Lunge
Front Squat
Repeat…
https://www.youtube.com/watch?v=UtylTUx4zcI
Every runners nightmare is an injury, so as to avoid this happening best you can, rest and recover! Do you have a Foam Roller? If not you can pick one up at a relatively competitive price. This will help massage your leg muscles which can become very tight. Your muscles will thank you later.(please see video for instruction on using foam roller)
Last Years Stats
Women
At the end of January last year (12 weeks out), females who would go on to run the London Marathon in sub-3 were running on average 55.3 miles a week. Sub-4 finishers were running on average 29.2 miles a week; sub-5 finishers 20.4 miles a week; and 5-plus finishers 16.6 miles a week. Interestingly, sub-3 females ran their biggest mileage four weeks before the marathon (65.9), while slower females saved their biggest mileage for three weeks before the race.
Men
Among the men, the average mileage was slightly lower. This was most marked in the sub-3 category. At the end of January last year, sub-3 men were running on average 46.2 miles a week compared with women’s 55.3 miles. Over 12 weeks of training, these men ran 602 miles compared with women’s 755.
In many ways, the data merely reaffirms what we already know: that those who run further, faster and more frequently tend to fair better at the marathon.
https://www.runnersworld.com/uk/training/marathon/a26034657/london-marathon-training-stats/
Helpful Questions
What time is the race?
For most runners, the start time of the 2019 London Marathon is 10am. Other races on the day are as follows:
8:55am – Elite Wheelchair Races
9:00am – World Para Athletics Marathon World Cup ambulant races
9:15am – The Elite Women’s Race
10:00am – The Elite Men’s Race, British Athletics & England Athletics Marathon Championships and Mass Race.
When do I collect my race number for the London Marathon 2019?
The Running Show is open at the ExCel Centre from Wednesday 24 April to Saturday 27 April at the following times:
Wednesday 24 April: 11:00-20:00
Thursday 25 April: 10:00-20:00
Friday 26 April: 10:00-20:00
Saturday 27 April: 09:00-17:00
How will I find out what pen and start I’m in for the London Marathon 2019?
There are three different starts for the London Marathon – red, blue and green. You will find your start and pen on your race number once you have collected it – the colour of your running number indicates your start area, and the number on your race number indicates your pen.
Plan for the Unexpected
Trains, tubes and buses many of which will be incredibly busy with routes diverted, due to the road closures. Plan your route into central London and give yourself enough time not to have to worry about being late, there are enough pre-race nerves going on then to add to the list.
Believe it or not, a major worry for runners is when and where they will be able to go to the toilet! If you wish to use a toilet then unfortunately you need to prepare yourself for long queues. So you won’t be too surprised when you catch the odd runner in the bush. Bury the embarrassment, because if you need to go you need to go!
Chaffing can be incredibly painful when running 26.2 miles, so find a lubricant which can relieve the rubbing and then basically apply it everywhere which touches skin or clothes.
It can take up to forty minutes from the time you cross the finish line to collect your medal, finisher’s bag, kitbag and leave the secure area. Keep your phone charged and plan in advance where to meet family and friends otherwise you might not find them.
Thanks for Reading
PT Workspace Team
P.S If you are interested in finding out about personal training or studio hire at PT Workspace you can contact [email protected]. In addition why not take a look at some of the personal trainers who already work with us here.
