YOURMARATHON
HOMESTRETCHGUIDETABLE OF CONTENTSPART 1_THE LAST MILE OF
YOUR TRAINING
IT’S TAPERING TIME!

P. 04

A SOUND MIND

P. 05

THE RUNNER’S DIET: THE ULTIMATE GUIDEP. 06

YOUR PRE-MARATHON FITNESS CHECKLISTP. 07

GIVE IT A REST!

P. 08

PART 2_IT’S D-DAY!
 WO MISTAKES THAT CAN MAKE (ALL)T
THE DIFFERENCE!

P. 10

PACEMAKERS: HOW TO CHOOSE YOURS

P. 11

RUNNING SAFELY IN THE MIDDLE OF A PELOTON

P. 12

STAYING HYDRATED DURING THE RACE

P. 13

THE RUNNER’S GUIDETO SPORTSMANSHIP

P. 14

IT’S EASY BEING GREEN!

P. 15

AFTER THE RACE COMES THE RECOVERY

P. 16_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_2

A ONCE-IN-A-LIFETIMEEXPERIENCE
In a few weeks, maybe even a few days, you’ll be in the starting gates of amarathon. Like many runners, your mind is probably racing, with two mainquestions standing out: «how am I going to be able to cover such a distance?»and «how am I going to cope with the last few kilometres?».
So, banish any self-doubt and kiss your performance anxiety goodbye! Here areyour two priorities while waiting for D-Day: live your life as normally as possible
and reassure yourself by thinking about every mile you have dedicated to properly
training. You’ve prepared yourself for a big moment!
Do not doubt the achievements of an undoubtedly long and meticulous preparation.
You’re ready. You have the distance in your legs. You know how to handle
long-range effort. You are on the verge of achieving a formidable feat.
Now, after months of arduous training, you’re on the homestretch.
And you should be proud of yourself!

PART 01_THE LAST MILE OF YOUR TRAINING

IT’S TAPERING TIME!

Tapering should begin two weeks before D-Day.
This will allow your body to recover in depth
before the marathon. It’s now time to avoid long,exhausting workouts that deplete your glycogenreserves.

FIND YOUR RHYTHMNO GUILT ALLOWEDNow is the time to let go. Enjoy those last freemoments to spend more time with your loved
ones and to indulge in real moments of zero-guilt
rest: take restorative naps, sleep in a bit... You’ve
earned this period of calm before the storm of the
marathon. You’re storing up precious energy!

The ideal method is to run two to three times aweek with an overall effort time of less than anhour to maintain your endurance. You can do a few
acceleration rounds, making sure you warm up well
to avoid muscle injuries.

IT’S TIME TO TAKE A BREATHER
It’s tempting to look for another sport with which
to satisfy your need for effort. But keep in mind:
tapering before a marathon is serious business.
Do not spoil it by swimming or biking for hours:
the goal is to rest. Also avoid engaging in contact
or sliding sports to avoid injuries.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDEMIND YOUR HABITS
Do keep an eye on your diet. So, push aside fatty foods, alcohol, and anything elsethat can hinder your digestion. Make sure to get a good night’s sleep in order tostock up on a maximum of energy.

_4_04

PART 01_THE LAST MILE OF YOUR TRAINING

A SOUND MIND

Getting your legs ready for the 42.195 kilometres of amarathon is a good thing, but it’s just as essential to get yourmind in tip-top shape. Your brain is the muscle that will get
you through the race’s inevitable ups and downs.

THE ART OF SAVING UP YOUR
STRENGTH
Even if you are used to running long distances, a marathon
is a very demanding race. Keep in mind that the last few
kilometres will probably be difficult, both physically andmentally. A marathon is an endurance race: don’t burnthrough your energy at the start. Save as much as you can.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDEPOINTS FOR PRIDE
There’s no need to expect the best – and no point in expecting
the worst. Whether it’s your first (or 10th) marathon, you will
have intense moments, both ups and downs – just like riding
a roller coaster! The important thing is to realize that you are
there to achieve something big, to push your limits. That alone
should make you proud. Even if you don’t reach your time goal,
spend part of the race walking, especially if your stride feels
laborious through those last kilometres.

The important thing is to cross the finish line.

_5_05

PART 01_THE LAST MILE OF YOUR TRAINING

THE RUNNER’S DIET: THE ULTIMATE GUIDEONE WEEK BEFORE THE MARATHON

48 HOURS BEFORE THE MARATHONAs the pace of training is lightened, you can try to reduce theportions during your meals to avoid gaining any extra pounds.
On the seventh day before the race, you can emphasize
complex carbs, but not excessively. Eating pasta, rice orgrains certainly helps to build up glycogen reserves (the effort
super-fuel that gets stored in your muscles and liver), but it ispreferable to maintain a balanced diet that includes proteins
and lipids up to the second day before the race. Keep in mind
that energy stocks get built up during the 72 hours before therace.

Careful not to eat any foods that you’re not used to. That might
upset your digestion. Stick to those you ate before your longtraining sessions. Eat your fill, but don’t binge: that mightleave you feeling bloated. And above all, regular hydration
is key!

ON THE EVE AND MORNING OF THE
RACE
Have an early dinner on the night before the race. It is usually
recommended to have your last meal twelve hours before thescheduled start of the race. Avoid eating excessively – thatmight disturb your sleep.
Have your breakfast three hours before you get in the starting
gates. Avoid fatty foods (especially dairy) and mind yourportions. Go for whole-grain bread, sugar-free cereal andenergy loaves.
The two most important meals before a marathon?
The Friday dinner and Saturday lunch preceding the race!
A typical meal plan for the day before a marathon:• Appetizer: potage, tabbouleh or tuna pasta salad• Main: a turkey cutlet with rice or fish tagliatelle• Dessert: cottage cheese and a baked apple or semolina
pudding with a clementine_MARATHON_YOURMARATHON: LE GUIDETRAINING
DE LAHOMESTRETCH
DERNIÈRE LIGNEGUIDEDROITE_06

PART 01_THE LAST MILE OF YOUR TRAINING

YOUR PRE-MARATHON FITNESS CHECKLISTFor a successful marathon, no detail should beoverlooked. So here are a few last-minute checks
you should do.

MIND THOSE TOENAILSYour nails will get a beating during a marathon.
Your extremities, which will be in direct contact withthe tip of the shoe, should not be neglected. Get apedicure or see a podiatrist about ten days before
the competition. This will give the nails time to growback. They should be neither too short nor too long,and match the shape of the toe.

GET THE NICKS AND CUTSLOOKED AT AND TREATED

interfere with your running. If necessary, place aBand-Aid on the affected areas. The same applies
to your nipples, and other areas particularly prone
to chafing. Applying a generous helping of antichafing cream to the armpits and inside of thethighs can work wonders!

CHOOSE YOUR SHOES AND
SOCKS WISELYYour foot gets longer as you run. For your runningshoes, choose a size up from your usual footwear.
And most importantly, wear only the shoes you
tested during your workouts, especially yourlong runs. New shoes are verboten on race day!
For socks, so-called technical fabrics are to bepreferred. Less seams = less friction.

Some minor wounds or irritated areas can gounnoticed on short trips, but may get worse during
competition, causing particularly severe bleedingor pain.
Inspect your feet closely, including the areasthat will be rubbing up against fabric during the
marathon, to ensure that no nicks and cuts will

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_7_07

PART 01_THE LAST MILE OF YOUR TRAINING

GIVE IT A REST!

It’s not easy to slow down after weeks of training, indeed!
However, just before the race, it is important to let up a bit,and to take time for yourself.

TIME TO STORE UP YOUR ENERGY!
The increase in mileage in the last four to six weeks of yourtraining has left its mark. It is therefore advisable to decrease
the duration and frequency of training sessions, especiallyin the last week. It is generally estimated that the taperingoff period (two weeks before a marathon) must include a
reduction of approximately 50% of your mileage.

TWO THINGS TO KEEP IN MIND
• Your hard work will not be going to waste if your decrease
your training time or intensity for a few days. Quite theopposite. There’s no need to panic and fall for the myth thatthe kilometres you’ve raced in the last week will have an
impact on the quality of your future performance, on thecontrary!
• You must listen to your body and indulge it with a little
movement if it demands it. However, keep in mind that, in thelast few days, shorter, well-paced sequences are preferable tolong, endurance-style running sessions.

NO CHANGING YOUR HABITS
Pre-race “stage fright” sometimes causes curious changes inbehaviour. Do not starve yourself (or eat too much), or force
yourself to change your natural behaviours. You could risk
upsetting your daily routine and throwing off your balance.
The days before a marathon must be spent on resting, nothing
more. Your body thrives on stability.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_8_08

ON D-DAYPART 2_IT’S D-DAY!

TWO MISTAKES THAT CAN MAKE (ALL) THE DIFFERENCE!

Running may seem natural to you, but you have to
be careful not to fall into the traps that await you
at every turn.

MISTAKE #1: PICKING THE
WRONG PACE
This is the most damaging mistake! If you start at
an overly ambitious pace, you may gain back theseconds lost in the rush of the beginning, but you
might run out of energy too fast.
It is important to start at the pace that you worked
on during training, which will allow you to go the
distance. The clock is your most precious ally.

MISTAKE #2: SKIPPING THE
REFUELLING STATIONS
We all know that hydrating regularly and sufficiently
is of utmost importance. Water bottles are available
at each station.
You can also ingest products that provide a fast anddigestible supply of carbohydrates. For example,
the energy drinks offered on the course are valuable
allies to avoid hitting the “30-km wall”. The same
applies to energy gels or any other sugar-richproduct that you may have tested during training.
They will help you counter glycogen depletion andmaintain good muscle performance.

HITTING THE DREADED “30-KM WALL”
The 30-km wall is a well-known physiological phenomenon
experienced by runners. Past a certain level of effort,
glycogen reserves may become exhausted. It’s like yourmuscles’ fuel tank has gone empty! So, don’t skip out on
those refuelling stations!

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_10PART 2_IT’S D-DAY!

PACEMAKERS: HOW TO CHOOSE YOURSEACH GOAL HAS ITS PACEMAKER! IN THE MIDDLE OF THE PELOTON, SURROUNDED BY OTHER RIDERS AND RUNNERS, THEY ARE YOURESSENTIAL METRONOME. THEY WILL SHOW YOU THE PACE TO FOLLOW, ON A REGULAR BASIS, FROM THE BEGINNING TO THE END OF
THE RACE. THEY OFTEN GIVE REAL EFFORT-MANAGEMENT LESSONS TO INEXPERIENCED RIDERS. DRAWING INSPIRATION FROM THEIRSTRIDE IS USUALLY THE BEST WAY TO GO TO KEEP THE RIGHT DISTANCE. BUT YOU MUST CHOOSE YOURS JUDICIOUSLY...

PICK THE RIGHT GOAL
The job of pacemakers is simple: to help
maintain a steady pace throughout therace. It’s up to the runners to accurately
gauge their ability.

BEFORE THE START OF
THE RACEKNOWING HOW TO PICKTHE RIGHT STRIDE

Pacemakers are easily spotted by the flagthat floats above them. In the starting
gates, get closer to one of them, but don’t
rush. No need to stalk them: they’re notgoing to fly away!

Keep your eyes on your pacemaker’s
flag, and stay 20 to 30 meters behind. Try
not to get too far behind, and make surethroughout the first kilometres that the
speed you’re running at is indeed the one
you had planned to maintain. Then trust
the pacemaker, focus on refuelling, andhave fun.

IF IT’S ALL GOING TOO FAST...
You may realize early in the race that the pace is too fast for you.
Don’t wait. Let yourself be left behind and settle into a pace that suits you. Don’t
stop for 15 minutes on the side of the road to wait for another pacemaker.

IF IT’S GOING TOO SLOW...
Sometimes your legs are in better shape than expected and the pace set by thepacemaker seems too slow. Should you accelerate? Sure, you can, but be careful
not to do so too abruptly. Run the first 35 kilometres with the pacemaker, and saveyour energy for the rest of the race.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE

_011
_11

PART 2_IT’S D-DAY!

HOW TO RUN SAFELY IN THE MIDDLE OF A PELOTON

Even if you are used to running in a group, the day of the race
will not be quite the same. At the time of registration, you will
be assigned a departure gate. The main objective: to ensurethat competitors of comparable level are grouped together
from the outset to avoid disparities in speed, confusion andscrambles at the start of the race. Don’t try to cheat or standin the way the volunteers doing their work.

Here’s a tip: spread your arms out in front of you
to create a minimal space to prevent a fall.

DOZENS OF VOLUNTEERS HAVE BEEN WORKING HARD
TO ENSURE THAT THIS SPECIAL MOMENT TAKES PLACE
IN AS FRIENDLY AND SMOOTH A WAY AS POSSIBLE. IT’S
ALWAYS NICE TO MAKE THINGS EASIER FOR THEM!

REFUELLING STATIONS
Two priorities: anticipate and maintain a zen attitude. If you’ve
decided to take a hit of energy gel, do it ahead of the refuelling
station so that your mind and hands are free when you get
to it. When arriving by the tables, do not go from racing towalking without making sure not to get in the way of therunner behind you. Take what you need and move on quickly.
Access to the tables must remain free.

AT THE FINISH LINE
There’s nothing abnormal about celebrating your victory as
you cross the finish line. But don’t forget that the runnerbehind you are also entitled to a nice, clear finish line.
So, raise your arms, hoot, holler, and jump... but stay outof the way.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_12

PART 2_IT’S D-DAY!

STAYING HYDRATED DURING THE RACEOver the course of your marathon, you will find refuelling
stations every 5 km. If you haven’t brought a water bottle orhydration belt with you, they will be mandatory stops. Your
performance depends on them, but also – and above all – yourhealth.

WHY SHOULD YOU DRINK AS SOON AS
YOU GET TO THE FIRST STATION?
While you run, your body produces heat that is eliminatedin the form of sweat. And when you perspire, it is yourbody’s water reserves that are evaporating. Of course,
this phenomenon is amplified when it’s hot outside, but
dehydration also occurs when temperatures are low! But if
you dehydrate, you reduce your oxygen consumption, whichmeans you consume more glycogen, which will deplete yourenergy even faster. By hydrating right from the first few
kilometres, you prevent this process from affecting yourperformance.

Don’t wait until you’re thirsty to rehydrate!

_YOUR MARATHON TRAINING HOMESTRETCH GUIDEKEEP IN MIND
Be careful, drinking too much water, or
water that is too cold, can affect yourperformance. You may feel bloated or
get a stomach ache. Here’s a tip: warm
up the water in your mouth before
swallowing it.

_13

PART 2_IT’S D-DAY!

THE RUNNER’S GUIDE TO SPORTSMANSHIPOn the day of the race, it is possible that you might findyourself lost and out of your depth. But don’t panic! Takea deep breath and relax: respect and courtesy are thewatchwords of an event that is meant to bring people
together in the spirit of sportsmanship and fun.

COURTESY FIRST
There is a real difference between running alone (or in small
groups) during training, and running within a peloton during
a marathon. So, of course, there can be a little shoving in thefirst few hundred meters. But you don’t want to get upset.
Maintain a zen-like mindset: the situation quickly find its
equilibrium.

SPORSTMANSHIP
A good performance is one that has been carried out in therespect of the rules:• Taking a shortcut isn’t a crime, but it is cheating.
• If you see a competitor hurt themselves or experience
discomfort, don’t ignore them: help them and warn thevolunteers positioned all along the course.
• There’s no point in lying about your time, just be proud of
your performance!

RESPECT THE RULES
They are there to make the race easier for you and foreverything to take place in complete harmony.
• Bring a valid medical certificate (no fakes!) and don’t show up
with a fake number bib.
• Head to the starting gate that has been assigned to you andthat corresponds to your level.
• Mind your manners and don’t shove others to be the first to go
when the starting signal is given.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_14

PART 2_IT’S D-DAY!

IT’S EASY BEING GREEN!

On the day of the race, the city is yours. Whether
it’s your hometown or somebody else’s, showrespect for it. A little civic-mindedness goes along way to keep our races as respectful of theenvironment as possible!

REFUELLING IS A GOOD THING.
LITTERING IS NOT!
Energy gels have become indispensable partners
in endurance racing, to the point that somerunners consume up to five pouches during amarathon. But keep in mind that the packaging isn’t
biodegradable!
The pouches must be consumed tens of meters
before a station so that you can rinse your mouth(or hands) with water. Keep the empty pouch andbin it when you get to the station.

TRYING PRACTICING AIMINGFOR THE BINS!
Recycling is also key! Each station has bins for
trash and for recyclables (especially plastic bottles).
They are clearly identified as such, so you can’t gowrong! Every effort is made to ensure that empty
containers can be disposed of quickly and easily.
Watch out for the caps: take them off so that bottles
can be recycled. That is why volunteers usually
remove them before the event.
These common-sense gestures will show yourrespect for the volunteers and the community inwhich the event takes place.

CARPOOL OR TAKE PUBLIC
TRANSPORTATION TO THE
EVENT TO REDUCE YOURCARBON FOOTPRINT!

BRING SOME OLDER
CLOTHING TO COVER
YOURSELF UP IF IT GETS
COLD OR RAINY. THERE
COULD BE A RECYCLING
STATION ON THE SITE.
Want to protect yourself from the rain
and/or cold during the race? Bringsome older clothing to cover yourself
up if it gets cold or rainy. There could
be a recycling station on the site. Someparticipants also get rid of clothing(t-shirts, polar fleece jackets) at thestarting gate. Know that these abandoned
clothes are also recovered to give thema second life. So, keep that in mind when
you decide what to wear!

Want to adopt an environmentally-friendly attitude?
Then choose the best means of transport to get tothe site of your marathon! Think about taking public
transportation if the network allows it, or try toorganise a carpool with other participants.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_15

PART 2_IT’S D-DAY!

AFTER THE RACE COMES THE RECOVERY

The race is now over. Congratulations, you did it – you ran a marathon!
Now it’s time for you to recover.

DAYS 1 TO 3 POST-RACE

DAYS 4 TO 7 POST-RACE

DAYS 7 TO 14 POST-RACE• Your legs hurt. That’s completely
normal! Muscle inflammation can last up
to two weeks after the end of a marathon.
It makes sense, therefore, to take a breakfrom running. Walking, on the other
hand, will restore blood flow in the legs.
This will allow for the redistribution ofnutrients and cells necessary for thereconstitution of energy stocks, and forthe reconstruction of muscle fibres.

• Your immune system has been thrown
off balance by the duration and intensityof the effort. Keep listening to your bodyand organise your schedule so you canget several nights of enough sleep (atleast 8 hours).

• You likely feel an urge to run. So, go forlight jogging sessions of 10 km or less,and get some perspective on your postrace experience.
• The second half of the second week
can be the perfect occasion for a firsttest run. Start with a light, slow trot. No
more than 5 km. If you continue to feel
any pain, make an appointment with yourphysiotherapist to make sure you’re okay.

• Rest up and continue to eat regularly
without skipping meals.
Focus on proteins, which speed up therepair of your damaged muscle fibres.

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_16

CONGRATULATIONS!!
You can be proud of yourself once again: you’re a finisher!
Enjoy your new-found status as a marathon runner.
Take the time necessary to recover properly (both physically andmentally), and start getting ready for your next adventure!

_YOUR MARATHON TRAINING HOMESTRETCH GUIDE_17