In the lead up to the Virgin Money London Marathon, superstitions and preparation tips for the 26.2-mile race are hotly debated. Luckily for participants of the 2019 London Marathon, Macmillan Cancer Support has enlisted the help of Edinburgh Napier University sport scientists to come up with a fail-safe formula for marathon success that solves the discussion once and for all.
5C(kg/bm) + 1.5P(kg/bm) + H2O + (5-10hr)S – I – SD = Marathon success
The formula, devised by Professor Anna Campbell MBE, exercise advisor to Macmillan Cancer Support, and her team of sport science specialists at Edinburgh Napier University, provides the ultimate guide to food intake, hydration, sleep, illness and mental preparation in the week before the marathon, which takes place on Sunday 28th April.
The formula explained:
5C(kg/bm) + 1.5P(kg/bm) – In the week before the London Marathon, runners’ daily consumption should include 5g of carbohydrate per kilogram of body mass – 5C(kg/bm) – and 1.5g of protein per kilogram of body mass – 1.5P(kg/bm) – to preserve energy stores in the muscles, keep hunger levels low throughout the race and prepare the body for muscle repair.
H2O – It is prescribed that runners hydrate little and often, or consume 500-600ml of water 2hrs before exercise. Professor Anna Campbell says, “Both drinking too much and too little water can be harmful to health. A good indicator is that if your urine is straw coloured, you need some more fluid”.
(5-10hr)S – The experts recommend that runners don’t make any drastic changes to their normal sleep pattern, ensuring they get at least 5 hours sleep and no more than 10 hours sleep per night.
I – SD – To complete the perfect pre-marathon week formula, Professor Campbell and her team propose that runners should ward off illness (I) by avoiding crowded areas where possible, trying not to touch their mouth and eyes, and washing hands before meals.
For mental preparation, side-lining self-doubt (SD) is key. Dr Lesley Ingram, sport science lecturer at Edinburgh Napier University says, “All the hard miles are in the bag and one more long run will not help you here”.
The formula has been commissioned by Macmillan to support its London Marathon runners, who fundraise to help the charity provide practical, emotional and financial support to the 2.5 million people living with cancer in the UK. Hayley Short, Head of Challenge Events at Macmillan Cancer Support, said “We’re so grateful to all our runners taking on the London Marathon challenge and wish them the best of luck for race day. Macmillan is almost entirely funded by donations and without the incredible Team Macmillan runners and their fundraising efforts, we simply cannot be right there with the growing number of people living with cancer”.
Professor Anna Campbell, said, “The week before the London Marathon is a crucial time for all runners, not just to reach their fundraising targets, but to complete those final preparations for the 26.2mile challenge ahead of them. We hope our formula will help reduce the ‘mara-noia’ ahead of the big day!”.
The Edinburgh Napier University experts have also provided race day tips to make sure runners are supported all the way to the finish line:
- Control the controllables – wear kit and trainers you’re comfortable in and use planned nutrition strategies rather than trying new foods or energy drinks
- Don’t focus on things that are out of your hands – like the weather and other runners
- Feed off the crowd – use the energy of the crowd to keep you going mentally
- After the race – eat a well-balanced meal within two hours of finishing, keep hydrated and, most importantly, avoid the stairs!
Join #TeamMacmillan to take on your own challenge and raise funds that enable Macmillan to help everyone with cancer live life as fully as they can. Visit www.macmillan.org.uk/challenge for more information.