London Marathon 2019: How to prepare the day before – six top tips to get running ready – Express

On Sunday, April 28, some 40,000 runners will hit the streets of London for a 26.2-mile race around the capital. The iconic event has been happening annually since 1981, and raised £63 million for charity last year alone. And while there isn’t much more training participants can do now, there are some important things to keep in mind in the 24 hours before race day.

According to , 41 percent of runners have stomach problems doing long runs.

But these are preventable if you prepare properly.

Here are the top tips from Runner’s World, the dos and font’s for the day before:

1. Carb-load

You should eat a higher-than-normal proportion of bread, pasta, rice, or other carbs (and less protein, fat, and vegetables) at every meal—not just dinner.

Dr Kelly Hogan, of Mount Sinai Hospital in New York City, has run 11 marathons.

She said: “You might not be as hungry as usual during the taper.

“Eating smaller meals every couple of hours can help you get enough carbs without stuffing yourself.”

Avoid greasy or creamy food as they can upset your stomach or keep you awake.

BBC Good Food has put together some pre-marathon meal plans .

2. Add salt

Even though the temperatures aren’t looking to be too hot this Sunday, you’ll still sweat a lot during the run, and that means you’ll lose a lot of sodium.

To boost levels beforehand, sprinkle salt on pre-race meals, recommends Dr Hogan, and opt for salty snacks and sides like pickles or sauerkraut.

3. Avoid alcohol

Beer might be a carb, but not the right kind!

Alcohol can dehydrate you and even one drink can disrupt REM sleep, which might not be noticeable the next morning, but your body will feel it when put to the test.

4. Drink lots of water

You need to stay properly hydrated, and that includes pre-race.

Runner’s World suggests dividing your body weight in half and drink at least that many ounces per day in the week leading up to your race.

Set timers during the day to stay on track if you find you forget to drink.

5. Run if you want to, but rest up

Some runners feel they race better after a short, gentle shakeout run.

It can help loosen up the legs, which is especially important if you’ve travelled a long distance.

Others take the day off, but it’s all about personal preference.

At a minimum, a 30-minute walk is usually a good idea.

Make time to rest on the day before the race.

Read, listen to music, lay on the sofa. But try to avoid bright lights and screens which can be detrimental to sleep.

6. Prep

Lay out everything you’ll need the evening before race day (clothing, shoes, bib and pins, etc).

For long races, pack your gear-check bag with anything you’ll want after you finish (dry clothes, comfy shoes), plus essentials like extra toilet paper, anti-chafing balm, and postrace snacks. Check your times and directions.

Good luck!