Patricia O’Neill head physio of Waterford Viking Marathon joined Teresanne on The Drive Home this week to discuss preparation for the big day on June 24th. With less than 3 weeks to go, she’s offered some excellent advice for runners.

1. Practice Tempo and Interval Running

Patricia says you should be training 3-5 times per week, with an average base distance, then a longer run every 7-10 days. Your running should consist of interval and tempo running between 4-10 miles with varied speeds to build cardio fitness.

2. Take your rest days

Patricia says resting is so important – for both the body and the mind. But, if you are itching to do something, light yoga, swimming or gentle cycling can be beneficial.

3. Stretch

Stretching your muscles is vital at this late stage in your training but make sure you are doing the right kinds of stretches. If possible, vary your stretches so your body doesn’t become too used to the same movements.

4. Stay hydrated.

It goes without saying, you need to keep yourself hydrated to be able to perform at your best.

Patricia also offers advice for the last 7 days before the marathon – whether you’re running the quarter, half or full race.

1. Diet is key

Start introducing carbs slowly into your diet, but don’t start eating anything new this week – and definitely not on the day! And again, make sure you stay well hydrated!

2. Sleep well

Make sure you get 7-8 hours of uninterrupted sleep each night.

3. Don’t wear anything new on the day

Don’t run in any new gear on the day. Only wear what you’ve already run in before, so you know how it feels and you’ve worn it in – a new sports bra, new socks, a new pair of shorts can all cause unnecessary hassle or discomfort during a long run.

Also, if you haven’t carried supplies on a long run before, don’t set off with a back-pack or band full of snacks. Arrange with friends or family to meet you at certain locations along the route to pass you the supplies you need.

4. Prepare what you need on the day

If you need to carry energey gels or snacks on the day, make sure you’ve prepared what you need in advance so you’re not looking for what you need on the morning of the race. And refer to point 3 – if you haven’t run with supplies before, don’t carry them on the day!

Listen to Patricia’s advice in full here: