We look forward to welcoming you to the adidas Manchester Marathon on the 16th of April!  We want you to have fun and enjoy your run.  We’ve put together some top tips to help you have a great, safe run. Remember, you are responsible for making sure you are fit, healthy and marathon ready!

YOUR TRAINING

Typically in your training, you will not need to complete the full 26.2 miles however you will be working hard to run continuously up to a maximum distance of 20 miles.  If you are a way off this distance you may have to consider whether you will be fit enough to take on the marathon safely.

TAPERING

The last two to three weeks in the lead up to the marathon is the recommended time to start tapering your runs or stop running altogether and cross train.  The purpose of tapering gives your body the rest it needs in the build up to the ‘final lap’.  Please make sure you have factored this in to your training plan.

HYDRATION AND FUELLING

In the week preceding event day, pay careful attention to your hydration and fuelling.  Make sure you are taking on sufficient water for your needs.  The average water intake for an adult is 2 litres per day.  When conditions are particularly hot, and you are exercising it is recommended to take on more water to replace the water lost.  Urine should be a light straw colour.  It is important to stress to only take on water you need to avoid hyponatraemia.

Avoid or reduce diuretics that dehydrate the body, such as alcohol, tea and coffee.  Eat well balanced meals at least 3 times per day.  Within 3 days of the event focus on building up low GI carbohydrates with smaller amounts of good quality proteins in your diet.  If you’ve done your training well you will know what will work for you.

Don’t try anything new on race day!

SLEEP

In the run up to event day aim to get quality sleep each night, especially so on the Friday before.  The adult sleep recommendation is 7-9 hours to ensure you get the benefit of REM sleep that will allow your body and brain to be adequately rested.

Don’t panic if you don’t sleep well on the Saturday due to nerves/excitement, this is often the case and if you’ve allowed yourself the rest during the week this will be sufficient to get you through event day.

FEELING UNWELL?

If you feel unwell in the days prior to the event or event day itself, you will need to consider whether you are well enough to run.  Check out any concerns with your GP and take their advice.

GOT AN INJURY?

As above if you have an injury that affects your running, please get it checked by a specialist health professional and don’t run if you are advised not to do so.  Running on an injury could cause more injury and make matters far worse.

CLOTHING AND FOOTWEAR

Don’t wear anything new on race day!  Stick to what you have worn in training so you know it will do the job of keeping you dry and comfortable whatever the weather.  If you’ve chosen right you will avoid blisters and chafing.  However be prepared with Vaseline and protection if you think this could happen.

If it is a hot sunny day remember also sunscreen and hats to protect yourself, and don’t forget to cover your ears!

FINALLY…

If you have any underlying health concerns, please get checked over by your GP and take on the advice they recommend to avoid any medical emergencies on the day.

We want you and your supporters to enjoy the occasion, if you are in any doubt, please don’t run.  Your health and safety is paramount.

That’s it!

We hope you have a fantastic day , we are looking forward to seeing you and your supporters!  Please remember to use the hash tag: #ManchesterMarathon whenever you share pictures on social media so we can see them too!

See you at the finish.

#ManchesterMarathon