Race Day!

Have your normal pre-long run breakfast – you might need to pack and plan this in advance if you are staying over in a hotel.

Graze on your breakfast over a 20-minute period – nerves can make your rush it and cause digestive discomfort. Aim to eat roughly 3 hours before the start of the race and take a small snack such as a banana or an energy bar to eat 75-90 minutes before the gun goes.

Get yourself in a positive bubble now, runners like to down talk their own training – don’t get dragged into this. If you feel nervous run back through those key positives you noted down. You are as ready as you ever will be.

Make sure you are at the bus pick-up point in plenty of time.

Be aware that weather conditions can change and deteriorate rapidly in the Scottish Highlands and you should bring appropriate clothing to keep warm and dry at the start in case of adverse weather, such as old clothes and a bin bag.

You will soon warm up as you start to run so take care to not wear too many super warm clothes to run in. Arm warmers, gloves and hats can be great options as they are easily removed as you warm up.

You’ve got 26.2 miles to warm up so don’t waste energy doing an extended warm up. A very short jog just to get your legs moving is fine but no more. Save those glycogen stores.

The Race

The marathon is a game of patience! You will have a big surge of adrenaline as you get going and can breeze through that first 5 miles way faster than your planned pace if you are not careful. My top tip for the first 10km or so is if it feels too easy…slow down!

Plan to go through the first half around your goal race pace. Aiming to ‘bank’ time early in the race usually doesn’t work out well and might see you losing a lot more in the second half. Aim to get to 30-32km feeling strong and energized.

Don’t rely heavily on your GPS for pacing every mile it can be stressful – check in early on to make sure you aren’t getting too greedy on the pace but then try to relax and run to effort.

Manage your energy and fuel economy and aim to take on gels consistently starting after 45 minutes then one every 30-40 minutes after, sipping on water but not drinking too much or more than your need.

Everything to 18 miles (30km) is transport – it is now that the race really tests you. Through the final 6-8 miles (10-12km) focus on the mile you are in. Perhaps dedicate every mile or KM to someone important in your life – you won’t let them down when it really counts. Keep your posture tall and relaxed.

Remember to enjoy the race and the experience, not just chasing the finish. You will cross the line a marathon runner and it will be an experience you’ll always remember!

Good luck and we will see you at the Expo on Saturday!

Tom Craggs is England Event Lead for Long Distance Running and Runners World UK Head Coach. He is one of the UK’s most in demand coaches, coaching runners from beginners right through to GB elite athletes including some of the UK’s most well-known runners.