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Great North Run 2024: T-minus 3 days!

Sep 2, 2024

The Great North Run is one of the most iconic half marathons in the world, and with the race just days away, your preparation strategy is crucial to ensure you not only complete the run but also enjoy the experience. Here’s Pro Health Physio’s comprehensive guide on how to prepare in the final three days before the race, focusing on rest, running, nutrition, hydration, logistics, and post-race recovery.

Day 3: Active Rest and Strategic Planning

Rest and Active Recovery: Three days before the race, your primary goal should be to allow your body to recover fully from any training fatigue while keeping your muscles engaged. This is the time to dial back your activity level significantly. If you’re itching to move, consider a light, 20-minute run at an easy pace or some low-impact activities like walking, yoga, or swimming. These activities will keep your muscles loose without overexerting them.

Hydration Begins Now: Start focusing on hydration. Drink plenty of water throughout the day, aiming for at least 2-3 litres a day. It’s also beneficial to include electrolyte drinks to ensure your body retains the fluids and maintains its electrolyte balance. Avoid alcohol and excessive caffeine as these can dehydrate you.

Nutrition: Your meals should focus on balanced nutrition with an emphasis on carbohydrates, lean proteins and healthy fats. Carbohydrates are crucial because they replenish glycogen stores in your muscles, which will be your primary energy source during the run. Opt for whole grains, fruits, and vegetables. Keep your diet light and avoid any foods that might upset your stomach or are unfamiliar to you.

Logistics and Planning: Now is the perfect time to confirm all your logistical details. Review the race course, check the weather forecast and plan your travel to the starting line. Make sure you know where you need to be and when. Remember, there’s a luggage bus at the start for anything you want at the finish line. Phone signal is typically poor at the finish line due to the volume of people, so make a plan beforehand with anyone you are meeting there. Lay out all your race gear—running shoes, socks, clothing, race bib, and any accessories like a hat, sunglasses, or a running belt. Ensure everything is comfortable and familiar; race day is not the time to try out new gear.

Day 2: Tapering and Final Preparations

Short, Easy Run: Two days before the race, a short and easy run is recommended, typically no more than 3-4 miles. The pace should be slower than your race pace, allowing your body to stay active without accumulating any new fatigue. This run will help calm your nerves and keep your legs fresh.

Continue Hydrating: Maintain your hydration strategy, sipping water consistently throughout the day. If you haven’t already, start adding a pinch of salt to your meals or opt for a sports drink to help with sodium levels, as this will aid in water retention.

Nutrition and Carbohydrate Loading: Focus on carbohydrate-rich meals today, aiming for complex carbs like pasta, rice, sweet potatoes, and oats. Your body needs this fuel for the 13.1 miles ahead. Keep your protein intake moderate and fats light, as you don’t want to feel heavy or sluggish. Dinner the night before should be your largest meal, but make sure it’s easy to digest and something your body is used to.

Sleep: Getting quality sleep four nights before the race is crucial. You might find it hard to sleep the night before due to excitement or nerves, so this night’s rest is essential for your performance. Aim for 7-9 hours of sleep in a cool, dark, and quiet environment.

Logistical Finalisation: Double-check all your race day logistics. Set multiple alarms, charge any devices you’ll be using (phone, GPS watch), and know your transport route to the start line. Lay out your race-day outfit and essentials so you’re not scrambling in the morning. It’s also a good idea to familiarise yourself with the post-race reunion area, especially if you’re meeting friends or family afterward.

Day 1: Pre-Race Day

Rest and Relaxation: The day before the race should be dedicated to rest. If you feel like you need to stretch your legs, a very light jog or a walk is sufficient. This is not the day for any strenuous activity. Your focus should be on conserving energy.

Final Hydration Push: Continue to sip water throughout the day, but avoid over-hydrating, which can lead to frequent bathroom trips during the race. Stick with your electrolyte drinks or consider drinking a rehydration solution like coconut water to balance your fluids.

Nutrition and Timing: Stick to familiar, easy-to-digest foods today. Breakfast and lunch should be your main meals, with dinner being slightly smaller. Avoid high-fibre foods that might cause gastrointestinal issues. Opt for simple, bland foods like pasta with a light sauce, a turkey sandwich, or rice with grilled chicken. Finish eating dinner by 7 pm to give your body ample time to digest before bed.

Mental Preparation: Visualisation can be a powerful tool. Spend some time visualising the course and how you’ll feel during the race—imagine overcoming challenges and crossing the finish line. This mental preparation can help alleviate pre-race nerves.

Early Night: Get to bed early, aiming for at least 7-9 hours of sleep. You may feel nervous or excited, so practice some relaxation techniques like deep breathing or meditation to help you drift off.

Race Day: Execution and Enjoyment

Morning Routine: Wake up early, allowing plenty of time for your morning routine. Have a light breakfast 2-3 hours before the race, focusing on easily digestible carbohydrates—think toast with peanut butter, a banana, or oatmeal. Avoid any foods high in fibre or fat. Drink about 16 ounces of water when you wake up, but don’t overdo it.

Warm-Up: Arrive at the starting area with enough time to warm up properly. A light jog, dynamic stretches, and some strides will help get your blood flowing and muscles ready. Don’t stress if you feel a bit jittery—channel that energy into your run. Enjoy the atmosphere!

During the Race: Start the race at a comfortable pace. It’s easy to get caught up in the excitement and go out too fast, but remember, it’s a half marathon, and pacing is key. Use the aid stations for hydration—water early on and sports drinks as you progress. If you’ve trained with energy gels or chews, use them at intervals you’ve practiced.

After the Race: Once you cross the finish line, keep moving to avoid stiffening up. Hydrate with water or a recovery drink, and grab a snack that includes carbs and protein to kickstart muscle recovery. There are usually a few of these in your finishing bag! Stretch lightly, focusing on your calves, hamstrings, quads, and hips.

Marathon

Post-Race Recovery

Immediate Recovery: After the race, your body will be fatigued and in need of care. Hydrate, eat a balanced meal, and change into dry clothing as soon as possible. Consider a cool-down walk to help flush out lactic acid from your muscles.

Rest and Relaxation: Give yourself permission to rest. Your muscles will be sore, so prioritise sleep, gentle stretching, and maybe a warm bath or using a foam roller to alleviate tightness.

Nutrition: Focus on a meal that includes both carbohydrates and protein within two hours post-race. This combination will help restore glycogen levels and repair muscle tissue. Think about meals like a chicken and veggie stir-fry with rice or a quinoa salad with lean meat.

Listen to Your Body: In the days following the race, ease back into physical activity with light walking, swimming, or cycling. Avoid intense workouts until your body feels fully recovered. Massage is a common way to reduce muscle soreness after a race like this, so it may be worth considering booking a massage the week after the race. The GNR is also an opportunity to identify areas you need to work on in the future. For example, a well constructed Strength & Conditioning program alongside running can reduce the risk of injury by a whopping 85% (Desai et al, 2023, https://pubmed.ncbi.nlm.nih.gov/36630577/). Our team at Pro Health Physio, have extensive experience of helping runners with injury prevention.

Conclusion

The final three days before the Great North Run are all about preparation, both physically and mentally. By focusing on rest, nutrition, hydration, and logistics, you’ll set yourself up for a successful race. Remember, the goal is to enjoy the experience and finish strong. Good luck, and see you at the finish line!