Coopah How To: Prepare For Marathon Day Like A Pro
I am sure you don’t need reminding, but just incase - we are now only two weeks out from the 2025 TCS London Marathon. Hopefully by now you are well into your taper (and if you need any taper tips click here) and are now starting to get really excited about the day itself - and maybe a little nervous too of course.
Although technically the hard work has been done, these final two weeks are just as important as the rest of your training block, and even though you may be spending a little less time running, there are plenty of other things you can be doing during this time to ensure you go into race day relaxed, confident and ready to run.
GET ORGANISED
This week is the perfect time to make sure you have everything you need ready for marathon day, the last thing you want to do is get to the day you are leaving for the event and realise your favourite socks have a hole in them. So this week, I want you to create a list of everything you need, not just for the race, but for the days leading up to the event as well as chances are you will not be staying at home. And my best advice, is to include everything on there, even the most obvious items
Whilst this is not an extensive list, here are some key items I would ensure you have put aside and ready to go. And if you realise you haven’t got something you need, you have plenty of time to pick it up or order online.
Marathon Day Kit
Your race day shoes - perhaps the most important one.
Socks - make sure these are socks you have run in before so you know you won't get blisters
Underwear - also very important
Sports bra - if needed of course
Race Vest/T-shirt - whatever you are most comfortable in
Shorts/Leggings - again, whatever you are most comfortable in
Anti Chafe Balm - no comment needed
Suncream - always best to be prepared
Energy Gels/Sweets/Fuel - whatever works best for you
Electrolytes - important to start drinking these on the days leading up to and the morning of the race.
Old jumper/hoody for the start - there are collection points at every start line so your unwanted clothes will be donated to charity
Also, don’t forget about post race too. There will be a bag drop so you can pop your post race essentials in there so you can get them as soon as you finish. Again, here is what I would recommend.
Sliders/Flip flops - trust me on this one, there is no better feeling than taking your shoes off post race
Spare socks - because nobody likes wearing sweaty socks
Jumper/Hoody - to keep warm once the adrenaline wears off
Baby wipes - to freshen up before you head to the pub
Deodorant/Body spray - as let’s face it, you’re probably going to need it
Post run snack(s) - to kick start that recovery process
Phone + portable charger - for that all important medal selfie and Strava post
Final Dress Rehearsal
Hopefully by now, you have clocked up a few miles in the kit you are going to wear on race day, but use this next week to do one final run through of everything you are going to be wearing and using on the day. Ultimately you want to make sure that everything you are wearing is comfortable, that is the most important thing. 26.2 miles is a long way, and the last thing you want to happen is realise 3 miles into the race that your shorts are rubbing or riding up in all the wrong places.
Now that you have your start time too (if you haven’t already, check your inbox as you should have received your number and allocated start time from the London Marathon organisers) I would also suggest heading out for your last long(ish) run at the time you are due to start the race - that way, you can make sure you know the timings for your breakfast, pre run snack and how many times you can fit in going to the bathroom, before you set off.
Don’t Panic!
And finally, now is not the time to panic. It is not the time to be cramming in any long runs or harder runs you may have missed. I know it can be tempting, and it can be hard to not think that everything is going to go wrong because you missed a long run 3 weeks ago, but I can assure you, nothing extra you do now will have a positive impact on race day. But, trying to cram in extra miles could lead to you feeling more fatigued heading into marathon week, which is the last thing you want.
Instead of focusing on what you haven’t done, focus on what you have done. This is something I encourage everyone I coach to do leading up to their event. Look back through your training and pick out at least 3 training highlights - perhaps you achieved a PB, ran your furthest ever distance, or perhaps there was just a run where you felt really strong and fit. Whatever it may be, focus on those and everything else you have done, and keep reminding yourself what you are capable of, not only will this help you on the lead up to marathon day, but it’s always a great thing to have in your back pocket for during the event too when things start to feel tough.
I can’t believe that next week will be the final blog in the Coopah Marathon Club series. I really hope you have enjoyed reading these blogs as much as I have enjoyed writing them, and of course found them useful as you are preparing for your marathon. And don’t worry, between now and race day we will be sending extra hints and tips straight to your inbox and supporting you all the way to the start line.
Only 2 weeks to go gang, let’s do this.
Coach Jordan x