It’s just a few days before my 8th marathon and I’m well into my marathon week routine. There are a lot of tips out there to get you ready for your big race, but today I’m going to share 5 of my tips that are part of every big race week.
1. Sports Chiropractor
I usually start the week with a visit with my favorite sports chiropractor. Even if I’m not fighting any aches or pains, this is my “race tune-up” to ensure everything is ready to race. I’m a firm believer in sport chiropractic with ART (active release technique) through regular training and to treat injuries. If you don’t already see one, check out this website to find one in your area. I recommend finding one with lots of specialties (and ideally Ironman certified).
2. Foam Rolling
Throughout the week, I spend some quality time with my foam roller. Working through those tight spots with this self-massage solution, especially after runs this week. Remember to stop when you hit those tight spots, with just small motions to help the muscle release.
Regular massage is not just for the pros, it’s something everyone can benefit from. I have been a member of Massage Envy for a few years, which helps me to make this a priority in my budget and encourages me to get a massage every month. I’ve had great experiences with the massage therapist I’ve used at Massage Envy and always tell them it’s marathon week, so they can apply appropriate pressure and pay special attention to my legs.
4. Water, Water, Water
Of course you should be drinking lots of water regularly, but I know I’m not always good at getting in my daily requirement. This week, pay special attention to your water intake! How much do you need? Take your weight in pounds and divide by 2. That’s the number of ounces you should be drinking every day (not counting extra water with workouts).
5. Low Volume, with Quality Sessions
This is one I see overlooked most often in training. The taper period is most known for low volume, but it’s also a time for high intensity. At this point, you’re not going to gain any endurance (it takes 10 days to gain the benefit of endurance work), but speed will help prep your body for the effort of the race. One workout idea is add a few miles at your race pace into a run this week.
Even though I’m not racing for time this weekend, 26.2 miles is still a LONG run (unless you’re an ultra-marathoner), so you can bet I’m treating it like a normal race week.
Questions for you:
What other tips would you add to this list?