Countdown to the 2011 London Marathon
Last year’s men’s race was won by Tsegaye Kebede while the winner of the women’s race Liliya Shobukhova. They were among a record field of 36,549 to cross the finish line.
More than 35,000 people are expected to take part in this year’s race and competitors will range from elite athletes to charity runners hoping to raise thousands of pounds for good causes.
Those preparing to run in the 2011 event on Sunday, April 17, are now entering the final stages of a long preparation for the race. Every runner has their own detailed training plan which is designed to make completing the marathon easier.
A typical training plan will be spread over many months and every element should be carefully attended to. Obviously preparing your body physically is essential but it is also hugely important to consider your nutritional requirements during the race, how to combat the risk of injuries and how to monitor both your training and performance on the day.
One of the most important elements of running a marathon is ensuring that you have a suitable nutrition plan in place. Doing so will ensure that you can perform at your peak and helps combat dehydration and that feeling of hitting the wall.
Shotz sports nutrition products are used by Andrew Limoncello and Andi Jones, the two leading British men in the 2010 race. Shotz range of electrolyte tablets, energy gels and bars will help you stay hydrated during the race and keep your energy stores topped up.
Many runners use a heart rate monitor during their training. It enables the runner to monitor the intensity of their training and this helps them strike the right balance between low intensity sessions, which aid the creation of a solid endurance base, and higher intensity sessions, which help to improve speed and strength.
Heart rate monitors are also very useful on race day. Monitoring your heart rate allows you to avoid over exertion and keeping a steady heart rate during the race will help ensure that you avoid burnout.
The intensity of training required for a marathon and the demands of the big race mean that runners must be extremely aware of the risk of injuries. Running a marathon places huge strain on the body and one way to reduce the risk of injury is through the use of strapping and support bandages.
If injuries do occur then it is very important that they are managed correctly. Immediate treatment helps to minimise swelling and reduce inflammation which can reduce recovery time.
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