5 Marathon tips before your big race.

The OFM Music Marathon is taking place this coming Saturay the 9th of November and the Afternoon Drive team decided to help you with a few final prep tips for your big race.

1. EAT WELL THE NIGHT BEFORE

The night before your race eat a meal you enjoy and are used to. Aim for a meal that is rich in carbohydrates, this could include foods like pasta, rice, bread, potatoes.

A good evening meal will ensure you have enough carbohydrates stored in your muscles and liver before race day. Carbohydrates are basically the petrol for your engine on the big day so filling up that tank will reduce the risk of fatigue during the race.

2. AVOID EATING TOO CLOSE TO BED TIME

Aim to have dinner earlier in the evening before the race. Make sure you plan ahead to avoid rushing this meal – giving your body time to digest the meal and relax should hopefully mean you get a good night’s sleep which is, obviously, crucial.

3. CARBOHYDRATES ARE KING AT BREAKFAST

Similarly to the night before, priming the body with carbohydrates at breakfast is a way to ensure your performance doesn’t suffer during the race. Stick to a breakfast and foods you’re used to and have practiced in training. Porridge, toast, cereal, bagels and fruit juice are all great choices.

4. REDUCE FAT AND FIBRE

Keep fibre and fat to a minimum when having your race day breakfast as we know this can cause upset stomachs during the race. This simple tip will ensure you’re in top condition for the challenge ahead and hopefully reduce the chance of any unnecessary toilet stops.

5. KEEP HYDRATED BEFORE THE RACE

Don’t neglect drinking before the race – keep a bottle of drink with you – little and often is key. Dehydration may result in a decline in endurance performance. Even a 2% reduction in your body weight has been shown to negatively impact performance, which can have a negative effect on the intensity of your race.

There we go...Goodluck!

More tips on: https://www.polar.com/blog/10-last-minute-marathon-tips-race-day/