It’s the weekend every runner has been waiting for; the London marathon 2021 is upon us, and we’ve waited such a long time to see its return!
It’s been two and a half years since we talked about the big race, and with the constant news of Brexit, Covid, and now petrol shortages, it’s terrific to be talking about something positive.
All it’s not entirely as it would be, though, many changes to the London marathon have been put in place to protect both spectators and competitors on the big day. So, let’s go through some of those changes.
London Marathon 2021
To ensure everyone’s safety VMLM are requesting the following actions are taken by participants.
- Pack your kit bag – Ensure you have packed your kit bag and left room for extra items on the day. Your kit bag must be able to be closed correctly by the drawstrings with ease. There will be no baggage drops or trucks! You will need to drop your bag off at the VMLM Running show.
- Take a Lateral flow test! – you should make sure you have taken this test before the weekend and again before the race (Saturday day/night). Also, make sure you remember to take proof of your negative test.
- Arrival times – To prevent crowding, VMLM has introduced allocated arrival times. Setting off times are staged in waves of 90 minutes. Make sure you turn up on time!
- Only one supporter to attend. Don’t forget; the coverage will still be happening on the BBC, so no one needs to miss out.
- Bring your own drink – Although there will be drinks still given throughout the course, VMLM asks runners to bring a drinks belt to avoid clustering at drinks stations.
- 8-hour pace – Racers are requested to provide an estimated run time before starting (you should have already submitted this). This year a group of “tail walkers” have been recruited to help those falling behind the pace time of 8 hours. Support squads will also still be in place to help those in need.
- No more “see you at the finish! – If you wish to make sure you see your supporter at the finish, make sure you allocate a letter. Greeting areas have been set up to prevent spectators all clustering together at the finish.
It’s important to avoid busy times and consider any problems which may arise with public transport. The central line of the underground will be closed from Queensway to West Ruislip and Ealing Broadway on Marathon Day. The Overground will also be closed from Clapham Junction to Willesden Junction.
We’ve not quite addressed each point fully, so if we’ve missed something or you are still unsure about some of the changes, be sure to download the 2021 VMLM event guide, which explains in much greater detail.
Preparing your body for the London Marathon
It’s been some time since the last big run, and we are in no doubt that during the lockdown, you’ve continued to use the open roads as an excuse to get out from the house and use those legs to get training.
Many people consider the last few days to be the most stressful, and preparing for the race can consume you leading to high anxiety and lack of sleep.
So here are a few good healthy steps to take in the lead up to the VMLM –
FOOD – Food is a big issue with racers. Too much or too little can have a knock-on effect on
both mind and body. Remember to increase your carbohydrate intake, NOT calorie intake. But, don’t overload! Just eat a little more than you would typically; too much can also slow you down.
Every runner’s worse nightmare is “runner’s colitis or the trots! To help prevent this high-fibre food as well as spicy foods, brans and brown rice. But, of course, plain pasta is always a good alternative if you don’t feel creative.
WEE – Keep an eye on the colour of your wee. This is a good way of ensuring you are fully hydrated. It should be clear or a nice shade of straw, light straw! Any darker, and you’ll want to increase your water intake.
TRAIN – Continue to train but reduce the intensity of your runs. The day before the race, perform shakeouts of 30-40 minutes to help you focus and calm your nerves.
SLEEP – Although a good eight hours is perfectly healthy during marathon training and the lead up to the big race, you may want to get your head down a little earlier than usual to give yourself an extra hour or two. Avoid naps on the lead up to the run, but definitely reward yourself with a 40-minute power nap the day after the race!
After the big race
There will be plenty of time to celebrate after your big race, but for now, you’ll want to get your feet in some cold water.
Our main advice is to drink, stretch and roll. Drink plenty of fluids after the race to make sure you regain hydration. Excesses stretching should be done either the following day or at least 7-8 hours after the race. Contrast showers (hot and cold running water) over your legs will also help with recovery.
Avoid drinking alcohol and eating a large meal. Instead, opt for a post-race massage and also avoid long periods of lying or sitting.
For a good recovery, you must ease your way back into everyday life rather than avoid it!
For further advice on recovery or injuries sustained during the marathon, check out our advice pages or simply contact us today for one-on-one care from our on-site sports doctor.
