lucky enough to gain entry in next year’s London Marathon, congratulations: you have 28 weeks of running ahead of you with a 26.2-mile race at the end. Whether you’re feeling a little overwhelmed at t he prospect or are fired up to get a PB, we spoke to RG Active head coach Dermott Hayes (rgactive.com) to find out what you should do now to prepare you for 24 April 2016.
WORK OUT WHAT
"The first thing to do is think about what you want to get out of this," says Hayes. "Are you competitive and want to put a time parameter on it, or is it just completion? For example, the person who wants to hit sub-three hours is going to have to put in the extra training when it’s dark and cold.” "Shoes are the most important piece of kit. If they are nearing the miles, or one year, change them. But if you get a new pair now, you’ll need another set before the marathon, so if you find a pair you get on with, buy another pair there and then. Ideally alternate them, so you’re not putting a brand new pair on the week before the marathon." "Many get their place in the ballot and have good intentions of training immediately, but after the initial euphoria wears off, the weeks go by and before you know it, it’s Christmas. So start as s oon as you get your confirmation – even if it’s just two or three sessions a week."
JOIN A CLUB
"There's often that niggle in your mind that when it’s cold and wet you won’t bother to go out and run. But if you’ve made a commitment to someone else, you’re more likely to turn up. Also, everybody achieves a little more by working in a group, because no one wants to be last."
CHECK YOUR GAIT
"A gait analysis is a good idea, but go somewhere recommended to you by word of mouth, or do some research. Ideally, you’ll be filmed or someone will look at the impression your feet make. This will determine if you need a different type of shoe, but don’t be a marketing manager's dream and buy everything they recommend." "Run off road: it passes the time more easily. It’s good for strength training, due to the hills, but it’s also good for strengthening your ankles, which will prevent injuries later on. A winter spent on trails will benefit your speed massively when you get to spring."
STRENGTHEN
"Arguably the most overlooked and undervalued training session is strength training. Efficient marathon running is enhanced by the ability to maintain good body posture throughout, and this is only possible by having strong core muscles that enable you to run tall. Well-executed strength training that focuses on glutes, hip flexors, hamstrings and abdominal muscles will help improve running form immensely." Join Team NSPCC for the Virgin Money London Marathon and receive expert training and fundraising support to see you over the finish line; nspcc.org.uk/londonmarathon #TeamNSPCC
T E S T E D  O N  M E N T E M P O R U N N I N G ＳＨＯＥＳ Ease the agony of lactate-threshold runs with these shoes made for those who want to really pick up the pace. New Balance Vazee Pace These replace the 890, and do so with aplomb. Experienced runners sick of chunky shoes will notice faster splits almost instantly. £100, newbalance.co.uk Nike Zoom Elite 8 Deceptively light and wonderfully responsive, these tempo shoes may be the best of Nike's entire Zoom line. £100, nike.com Skechers GoRun 4 This brand is making a name for itself in sport thanks to shoes like this: light, speedy and comfortable. £89, skechers.co.uk Under Armour Speedform Fortis We’re already big Speed orm fans and this one has 'Charged' foam to push you along with every step. £100, underarmour.co.uk
a guide to the products that can actually help your body Supplements: some swear by them and others swear at them (probably). We asked nutrition consultant Alice Mackintosh for the essential products.
VITAMIN D
“Vitamin D deficiency is chronic, especially in winter if you work in an office," says Mackintosh. “Move to the Bahamas, or use vitamin D3 cholecalciferol."
MILK THISTLE
“Milk thistle is particularly good for detoxification, healing regenerate liver cells and encouraging removal of toxic substances from the body," says Mackintosh.
SUPERFOOD
“‘Superfood’ has become a dirty word, but powder made from nutrient-dense foods such as spirulina, wheatgrass, acai and cacao offer benefits such as detoxification, brain function and skin health," says THINK YOU CUT Mackintosh. She THE BROCCOLI believes in these so TOO FINE" much that she is launching Equi London, a range of targeted superfood powders blended with nutrients, omegas, herbs, probiotics and antioxidants.
WHEY PROTEIN
"Whey delivers amino acids that are quickly absorbed by the body – perfect post-workout to build and repair muscle," says Mackintosh. “It is also a source of glutathione, an antioxidant supportive of detoxification." alicemackintosh.com When do you have to start training for the 2016 race? It’s best to make training an all-year-round activity rather than something that is specifically targeted towards this one event. The closer I get to Dakar I obviously ramp it up, but I’m aiming for endurance and stamina, so it’s all about long-term gains rather than short-term measures. How do you prepare for the Dakar Rally's conditions? I'll probably do some exercise in a sauna. Another thing I do is exercise in a chamber that’s designed to simulate the lack of oxygen you find at high altitude.
What do drivers eat during a
race like this?
We have a nutritionist with us and we eat little but often, and that is supplemented by energy bars and gels in the car. But a lot of the time you just eat when you can: if you have a problem during the event you might end up running very late and not even get time to eat properly. Slow-burn energy stuff is good; pasta is always a winner. Hunt is Mini UK’s brand ambassador for the 2016 Dakar Rally. Follow Harry on his road to Dakar at @harryhuntdakar; mini.co.uk
HARRY’S KILLER TIP
Find somewhere calm and quiet to prepare. Then you’ll be serene and ready to go. ACS, DANIELLE AICHANOS IN RITISH DRIVER ON EATING WHEN HE AN AND GETTING READY FOR THE DAKAR RALLY