“Ready, Set, London!”…
Your Ultimate Guide to Running the London marathon
by Ben Cheong (Physiotherapist)
The London Marathon – One of the world’s most iconic races. Blending famous landmarks, electric crowd energy and that undeniable runner’s high really makes for an unforgettable experience. Whether it’s your first time or your fifteenth, there’s nothing quite like crossing that finish line with Buckingham Palace in the background with thousands cheering you on along the way! As the clock ticks down, let’s run through some important points to keep in mind before this historic day!
Fun fact: London Marathon 2025 is set to break the world record for the most participants, estimating 56 000 competitors!
The Final Countdown: T-minus 1 week
You’ve put in the miles, you’ve weathered long runs in the cold and rain, and now…. Just days away from the big one. Welcome to taper week – where less is more, and your job is to arrive at that start line feeling fresh, rested and ready to fly. Here’s how to take care of your body and mind in the final stretch:
1. Trust the Taper
It’s normal to feel restless or doubt your fitness during this week – IGNORE THAT VOICE! You’re not going to gain anymore fitness in these last few days, but you can sabotage yourself by overdoing it. Keep your runs short, easy and purposeful. A couple of strides and short pick-ups mid-run are fine to keep your legs sharp, but otherwise: chill.
2. Hydrate like It’s Your Job
Don’t wait till race morning to start hydrating. Sip water consistently throughout the day and consider adding electrolytes to help maintain balance, especially if you are prone to sweating. Your body will thank you on race day.
3. Sleep Is Your Superpower
Aim to get some solid rest all week, especially in the days leading up to the race. The night before might be a bit restless (totally normal), so prioritise good sleep earlier in the week while you can.
4. Dial in the Final Details
Here is a short checklist to help keep things organised and prepared for the day.
a) Lay out your race-day outfit (everything tested and true).
b) Pin your bib number
c) Pack your race bag as needed (Electrolytes, gels, snacks, sunglasses, anti-chafe cream, sunscreen, water, hat/visor, etc).
d) Double check your route to the start area and your start time
e) Plan your breakfast (something familiar, make sure to try it once before race day).
5. TLC for Your Body
Light stretches, gentle foam rolling, even a short sports massage early in the week can help ease off any lingering tightness. Your physio should have given you some solid advice to keep your morale high through all the niggles and aches throughout this journey! You may have seen some additional recovery tools as well (Massage guns, electric rollers and leg compression cuffs). These can all help keep your blood flowing and muscles loose, keeping you in peak form both before AND after your race!
BEFORE AND AFTER: Our Wandsworth clinic provides Intermittent Pneumatic Compression (IPC) therapy as part of our post-marathon recovery service. IPC machines utilise controlled pressure cuffs to improve circulation, reduce swelling and flush out metabolic waste to improve recovery and reduce post-race soreness (DOMS). Whether you’re chasing a PB or simply crossing the finish line, your legs will thank you for this!
6. Visualise Victory
Finally, take a few minutes to picture yourself running strong, smashing through tough miles and crossing that finish line with pride. This mental rehearsal can boost your confidence and calm those pre-race nerves.
Final words: Keep Calm, Trust the Work and Enjoy your Day!
You’ve trained for this moment for months, now it’s time to protect that investment and enjoy your big day! Our team is here to help you feel your best throughout the process, so keep your head held high and have a good time. Good luck!
