How will athletes competing at the 2018 Commonwealth Games on the Gold Coast be handling the final days of their Marathon preparation? Here, three-time Comm Games runner for Australia Pat Carroll fills Inside Sport in on just how much running is required leading into race day, and what marathon runners eat to properly fuel their body.
One week to go
“One of the reasons we run is because it makes us feel good. The negative about easing back on your running is people aren’t getting their fix; they start getting a bit edgy. So keep running, but reduce the amount you do. The weekend warriors may knock it back to three runs the week of the marathon. Still keep active, even if it means going for a nice, relaxing walk on your rest day.
The most I would suggest that anyone runs the week before a marathon would be an hour and a half on the Sunday before. Then on the Tuesday do a light speed session, a one-hour run on the Wednesday, say a 50-minute run on the Thursday, and then no run on Friday and Saturday for a Sunday marathon.”
What to eat
“Rightly or wrongly, I never liked to run with much in my stomach; I found it hard to take a lot in. I always just had a couple of pieces of toast and a coffee. This was pre- the nutrition that’s available now. These days I suggest to people that they have an energy gel when they wake up. Have that with water, and maybe also a couple of pieces of toast, with a light spread of jam or whatever, and a black coffee. Have that an hour and a half before the marathon. That should be sufficient enough.”