London Marathon: The buzz you will feel is incredible, says Liz Yelling

The Olympic veteran offers her top tips for this weekend's runners
Liz yelling
Getty
18 April 2013

Liz Yelling has run in two Olympic marathons and posted a best time of two hours, 28 minutes and 33 seconds in London five years ago.

The 38-year-old is now retired from competition and devotes her time to training potential champions of the future, including Amy Whitehead. The Nottingham runner will be competing in the Virgin London Marathon on Sunday in a field of almost 40,000 made up of other elite athletes, club runners and first-timers raising money for charity. Here, Lucozade Sport ambassador Yelling shares her race-day tips, which will help both elite athletes and marathon virgins to get the most out of their 26 miles and 385 yards.

Rest up now the hard work is done

By now, with only three days to go to the race, you will have done all your hard miles, so it is important to have tapered well and be taking it easy in the last few hours before the marathon. You want to be fresh and be ready to face the challenge ahead – it will be a hard one!

Plan well in advance

Don’t be caught short on race day and make sure that you plan your route to the start on Blackheath, especially as there are major engineering works planned at Waterloo station. Get your kit ready the night before. You should aim to arrive at the start at least 90 minutes before the gun goes – so for the mass race that’s 8.30am for a 10am start. You need to work out where your start is – there are three: red, green and blue – and there are always huge queues for the loos. Again, take time to relax. You will run well if you have not used up nervous energy before the start.

Have a race strategy

Be confident in your preparation and don’t be afraid to set yourself a finishing target. Time yourself for the first couple of miles and see if you are keeping up with your planned pace. But beware of setting off too quickly – you can totally misjudge a marathon and end up in awful trouble if you go fast at the start when the enormity of running in a big field can be overwhelming. Also, try to have as many positive thoughts as possible because, believe me, there will be times when your body will be hurting. Do something as simple as listening to the bands that are playing along the route because they will help you to focus on something other than the pain.

Use the crowds to your advantage

There is no doubt that from 21 miles onwards, if not before, you will be hurting. This is where the amazing crowds in London can help you. Put your name on your running vest or hat, because hearing your name will give you such a lift at a vital time in the race.

Your body needs the right fuel

Having the right nutrition is vital on race day. I would base my race around the Lucozade Sport stations where Lucozade Sport is available at 5, 10, 15, 19 and 23 miles. There are also Lucozade Sport Elite Gels at 14 and 21 miles. Focusing on these stations, or the water stations can help to make sure that your body has the right amount of fuel that it needs to cover 26 miles. But remember, drinking too much can also be harmful. My advice is always to drink to thirst, little amounts and often, then your body will not be overwhelmed. Everyone is different, of course, and the conditions on the day will also play a part in what you consume. Breakfast is also important as it will tide you over until you start running. Have what you would normally eat, something easy to digest and not too fibrous. You should have taken on plenty of carbohydrates in the days leading up to the marathon so eating a huge breakfast on race day would be a mistake and won’t make that much difference other than to make you feel bloated and heavy.

Don’t change your routine

By now, you will have run lots of miles in training and you’ve probably done it all wearing pretty much the same kit, taking on the same fluids and perhaps, listening to the same music. Don’t change any of that on race day – stick to what you know.

Pack flip-flops for the finish

After running 26 miles your feet will have swelled and you will find it hard to walk as you may also have blisters. Flip-flops are perfect for giving your feet some air and allowing the swelling to come down. Also, take something to treat yourself at the end. You have just completed a marathon so a favourite soft drink and something salty, possibly crisps, always helps recovery.

And, above all enjoy your race

It might sound a crazy piece of advice, but you will not experience anything like the Virgin London Marathon again. The crowds are awesome, and the buzz you’ll feel is incredible. You have trained hard and are about to take on one of mankind’s biggest physical challenges. You deserve a pat on the back, so smile for the cameras and remember, many good causes and charities will be grateful for your efforts.

Liz Yelling is an ambassador for Lucozade Sport. Lucozade Sport hydrates and fuels you by replacing electrolytes you lose in sweat. It’s the official sports drink of the Virgin London Marathon and runners can look forward to something special from Lucozade Sport at Mile 23 of the course.

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