With COVID-19 disrupting our entire lives since March 2020, it is great to see many sports back up and running; albeit with a very different looking calendar to what we are used to. As a result, we now see the 2021 ‘marathon season’ coming up this October. Kicking things off, are the Belfast and London marathons on Saturday 2nd and Sunday 3rd October respectively, followed up by Manchester on Sunday 10th Oct and then Dublin on Sunday 24th Oct. Thousands of athletes will have been logging the miles and spending hours on their feet all Summer in a bid to prepare themselves as best they can, to ensure they can perform on the big day!
Whilst the weeks and months of training are no doubt vital, it could be argued that the final taper is more important; in terms of getting it right. There would be nothing more frustrating than committing all those hours in the build-up, only to suffer an injury in the final days, or to get to the line carrying some fatigue and not perform to the best of your ability.
With years of experience as a track and field athlete, our specialist sports physiotherapist, Mark shares his top 5 tips in preparing your body for a big event:
- Allow your body time to recover – During the training phase, it is important to push your body close to its limits, for it to get stronger and adapt. However, in the final days before your event, any gains you may see from hard training will be negligible compared to the potential risks of injury or under-performance.
- Remain active – While this seems contradictory to point 1, it simply means you should stick to the routine your body has become accustomed to during your training. You should reduce your training volume, but still get out for some light exercise. This keeps the muscles active and blood flowing through all your muscles.
- Sleep well – Sleep is the most important time for recovery. Adequate levels of sleep help to provide hormonal balance, and muscular recovery. Every athlete’s needs will differ but aiming to get 7 to 10 quality hours each night will help. Sleep in the most natural setting possible, with minimal to no artificial lights. Fresh air and cooler temperatures help to improve the quality of sleep also.
- Nutrition and Hydration – Providing your body with the best nutrients can have huge benefits to your performance. Try and eat as many whole foods as you can, with a variety of fruit and veg to ensure you are packing your body with all the necessary vitamins and minerals; as well as carbohydrates and fats to stock up your energy stores. Remaining hydrated is also a key factor in the final days leading up to your event.
- Relax and Enjoy – You have put in all the hard work and effort. It is time now to enjoy the experience and reflect on why you have chosen to take part in the event. On the day stay focused on your goals and don’t leave with any regrets!
There are lots of ways to incorporate these tips into your taper plan, and there are no right or wrong ways of going about it. Every athlete should choose a strategy they are comfortable with. Some practical examples might be to have a sports massage or make use of recovery services such as, a sauna, hot and cold pools, compression boots or a recovery stretching session. Many athletes choose to cross train, as a way of reducing the load on their joints. Accessing an Anti-Gravity Treadmill is a fantastic way of keeping your training specific and encourages your ‘running muscles’ to remain active, without placing a heavy strain on your joints.
However you plan to prepare your body for your event, remember the most important thing is making it to the start line confident that you are well prepared and ready to achieve something great!
