Gary Lewin’s Marathon Training Tips

1. When you buy your footwear, buy two pairs and alternate their use when training, so if you damage your trainers near to marathon day you are not wearing a new pair.

2. Blisters are caused by moisture so keep your feet as dry as possible using talcum powder or changing socks regularly. Do not pour water down your socks to cool your feet as this will cause blisters.

3. When training ‘listen to your body’ so if your feet start to get sore, protect the area with a plaster or Vaseline before a blister forms.

4. Keep your toenails short but not so short that the corners will cut into the skin edge.

5. Do not wear new equipment on the day as new socks/shorts/shirts will rub and cause frictional problems such as ‘joggers nipple’ or sweat rash between your legs.

6. When training be aware of soreness developing between legs or over nipples and protect early before problems arise.

7. Drink continually during the day by ‘sipping’ water to keep yourself hydrated. The quicker you drink the quicker you pee!! Remember the ‘pee test’! Your urine should be as clear as possible. The darker it is, the more dehydrated you are.

8. Practice drinking and running when training as this sometimes causes problems.

9. If you are having energy bars/energy drinks when running, experiment with different kinds when training to find out what you prefer and which your stomach can best tolerate.

10. Try to refuel with some carbohydrate within two hours of training.

11. When training try to stay on flat surfaces (not in the road gutter!). On the day don’t just follow the blue line!!

12. When training get to know an average time per mile that you can run at. On race day keep to this time as the occasion will make you run faster and you will hit the wall later on.

13. Eat well with carbohydrate the night before and a light breakfast in morning. Make sure you empty your bowel in morning before the race!!

14. Stretching before is beneficial but most beneficial after training/running.

15. Willow Foundation is a charity registered with the Charity Commission in England and Wales, number 1106746.

Compiled by: Graham Jones

Submitted: 25^th February 2011