2024-04-04 08:25:18
This is the final stretch before number 47th Paris marathon which takes place next Sunday. Corentin Hingrand – doctoral student in sports sciences (STAPS) at the VERTEX laboratory – University of Caen Normandy (Unicaen) provides ten tips to optimize your performance on the big day.
1/ Gradually decrease training intensity and load
Maintain a minimum of physical activity but give your body time to recover so that you arrive in good shape on the big day. Remember that recovery is an integral part of training.
2/ Rest
Take the time to sleep at least 8 hours per night and at a set time to recharge your batteries. Sufficient sleep in quality and quantity promotes recovery, attention, physical and cognitive abilities. Before sleeping, create a conducive sleep environment (no phone or screen, moderate temperature, etc.). Likewise, try to reduce your mental load during the week to arrive in an optimal state of freshness.
3/ Take care of your last meals
During the last meals before the race, eat digestible foods rich in carbohydrates and reduce dietary fiber and dairy products, especially if you are digestively sensitive. Prefer rice to pasta, or opt for pasta with longer or shorter cooking times. On the morning of the race, eat a sufficient breakfast well before the start.
4/ Use the same equipment as during your preparation
Don’t change your habits. Use the same shoes and textiles as during your preparation, no unpleasant surprises (irritation, burns) should occur.
5/ Test your diet beforehand
Even though we are a few days away and sometimes it may be too late. Don’t try new products on race day, or eat digestible foods. You should know that 1/3 of dropouts or poor performance are due directly or indirectly to digestive disorders.
6/ Warm up a minimum before departure
The purpose of warming up is to prepare the body for exercise. Go for a short jog, followed by ranges and progressive accelerations (if you are used to doing them) so that the body can warm up.
7/ Don’t get fired up from the start
Once the initial euphoria has passed, get into a regular rhythm as quickly as possible. The start of the race should seem easy, difficulties will appear in the 2th part.
8/ Drink to your heart’s content on the big day
Drink when you are thirsty, you know yourself better than anyone.
9/ Enjoy and stay positive
Remember why you chose to run this marathon and savor every part of the experience, whether it’s the landscapes, the monuments, the atmosphere or simply crossing the finish line.
10/ Have confidence in yourself
No matter how your preparation went, you have the ability to complete this legendary distance of 42.195 km.
By Corentin Hingrand – doctoral student in sports sciences (STAPS) at the VERTEX laboratory – University of Caen Normandy (Unicaen).
More information on the Schneider Electric Marathon de Paris, it’s here.
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