Your marathon guide to be well prepared

THE WEEK BEFORE...
1) Race Pack Matters
Find out how and where to collect your race pack, and remember to do so. These packs contain all the essentials, like your racing bib/race tag and timing device.

2) Eat Right
"Runners require a high energy diet – high in protein, vitamins, minerals and carbohydrates," says Namrata Purohit, fitness expert, The Pilates & Altitude Training Studio. "Adequate carbohydrate intake leading up to the race, and also during the event, prevents severe fatigue." Practice at consuming either fluid carbohydrates or solids whilst running as if not familiar with doing this then it can be difficult.

Diet is important not just to perform on race day but to recover as well. Samir Purohit, fitness expert, The Pilates & Altitude Training Studio, says that the idea is to have more foods/ fruits which are rich in carbohydrates as carbohydrates are the ones which give energy to the runner especially during training or while actually competing. For example, whole grain pasta, bread, rolls, cereals, apple etc. basically have carbohydrates which are medium to low in glycemic index.

3) Logistics planning
Make sure you find out about things like where the car park is located, which roads are closed, and which modes of public transport will get you there. Knowing these things and planning your travelling time ahead will help you feel more prepared on race day.

4) Speak to experienced runners
"Learn from seasoned marathoners," says Samir Purohit. "They can be your most valuable assets." Their advice and tips can help you be mentally prepared.

5) Do a recce of the Route
Check out the race route by running or taking a drive along it. "Knowing the course and its topography can be a significant advantage in running your best possible time," says Namrata Purohit. Knowing what that last few kilometers is like will help you to plan the race and for where to conserve your energy

—Inputs provided by Pilates and fitness experts Samir Purohit and Namrata Purohit