Training Tips For Melbourne Marathon Festival
Here are some tips for the day:
Hydration- No matter what your experience level make sure you stay hydrated in the lead up to the race and on race day itself, use a balance of water and electrolyte drinks (not necessarily sports drinks). Know where the drinks stations are on the course so you can plan when you will be taking on fluids.
Form - Aim to run tall. Keep upright, do not bend over at the waist and lean forward from your ankles. Make sure you run with your shoulders relaxed, chest up, pushing your hips through, this will allow your hips to get full extension and get better leg drive, oh yeah and pump those arms!
Walking - If you know that you will not be able to run the whole distance then walk proactively not reactively. Have a plan from the start to include walking eg run for 2k's and walk for 1 minute, keep the pace of the walk high as this allow you to get back into running easier, it can also break up the race and serve as good motivation as you only have to run for a short distance each time.
Warm up - With 30,000 people this can be difficult at the best of times, try and do a jog around the start area if you can prior to the race, also do as much dynamic and static stretching as you can whilst waiting patiently in line. Take some old clothes with you to keep warm and then you can discard them before the start, they will be collected and given to the homeless so a win win situation really.
Recovery - Stretch, re-hydrate, eat. This does not mean sit in a chair, drink alcohol, and eat McDonald's. Head to the beach to ice the legs, this will constrict blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once out of the water the underlying tissues will warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. Also come and us here for a post-race massage!!
Have fun - After all it is for fun, soak up the atmosphere enjoy the day!!