The London Marathon 2018 is not far away and the nerves are beginning to kick in for runners of the gruelling 26.2 mile route. The annual race will take place on Sunday 22nd April with thousands of participants taking to the streets of London including amateur, professional and celebrity runners. The marathon is incredibly tough on your body and can take its toll on your joints and muscles. Whilst there is a lot to think about in the lead up to the marathon, it’s important to prepare your body for the recovery too. We sat down with 4-time marathon runner, Adam Diplock to help put your mind at ease with some training and recovery tips.
What do you do to warm up and cool down?
Adam: My warm-up is usually incorporated into whatever training I have for that day – obviously some runs are designed to be more strenuous/faster pace, so I usually cater it to what I’m about to do. My cool down is usually a little walk after I have finished my run (You can’t just stop!) and then I move onto stretching.
When did you start training and do you have any additional support?
Adam: I started training back in January (4 months ago) and haven’t really had any consistent support, to be honest. My parents and girlfriend have been amazing and helped me with longer runs, but usually, training is a pretty lonely experience. Not everybody wants to jump out of bed to run a 13 miler with you.
How do you fit training around your work/social life?
Adam: Great question! It is tough. You get in from work and the last thing you want to do is go straight back out. But honestly? If you want to do well, you don’t really have a choice.
What dietary changes do you make in preparation for the Marathon?
Adam: Honestly my diet doesn’t change too much (I try to cut down on sugary snacks) but, at the same time I like to think I eat healthily anyway. You should factor in when to eat – your meal size dictates how long until you can run. I usually will give a good 1:30 or 2 hours after a larger meal.
What motivation tips do you have when it comes to the last few miles of the Marathon?
Adam: The crowd are your motivation. Your training is your motivation. The fundraising is your motivation. You’ve trained since January, (giving up several social events) raised a ton of money for a great cause and have loads of people willing you on. Motivation isn’t a problem, you need some mental toughness towards the end. It becomes a case of digging deep and just getting home.
How do you help your body recover once the Marathon is over?
Adam: Using foam rollers and regular stretching are great ways to recover. I also try and swim during the week after the marathon – good exercise but not strenuous on the body.
Good luck to all of those taking part in the London Marathon!