Tips to ensure you finish that marathon ...

SOME 8,000 runners are set to pound the streets as they compete in the Cork City Marathon on Monday, June 3, cheered on by thousands.

The line-up includes elite athletes from Ireland and abroad. Others will run for charity — since the marathon was re-established in 2007, it has raised an estimated €1m a year for charity, with one fundraiser completing the race wearing his fireman’s outfit — helmet included.

Whatever the reason, everyone wants to finish the challenging 26.2-mile course.

“Getting to the start line in one piece is in itself an impressive feat when you consider that up to 70% of runners sustain an injury in any given year,” says Sam Murphy, running coach and author of Real Women Run.

“But even assuming that the training has gone to plan, there are many pitfalls to avoid on the day itself. By far the most common race day error is starting off too fast.”

Runners who are fresh, because they’ve tapered down their training so they’re on top form for the big day, will be raring to go, but also nervous, she points out. “Once the gun starts, runners often caught up in the atmosphere throw caution to the wind and all but sprint the first mile. Big mistake!” she warns.

“One study found that running just 2% faster than the pace practised in training caused marathoners to suffer over the last six miles of the race. Another error is drinking too much while you wait for the start gun. It’s likely to be nerves rather than thirst that you’re feeling, and simply rinsing your mouth, rather than drinking, will alleviate the problem.”

Even if your goal is simply to make it across the finishing line — regardless of the time on the clock — you need to have an idea of a realistic pace to run at, she advises.

Predict it either from shorter race distances, such as 10ks or half-marathons, or a training run, she says. Once you’ve established your goal finish time, you can break it down into a “per mile” pace, which will enable you to keep tabs on your speed as the race progresses. Stick with the familiar, advises Murphy, whether it’s the food for your pre-race breakfast, running shoes, sports bra, a warm-up routine or sports drink.

“This is essential to minimise the risk of irritating distractions such as tummy troubles, chafing, blisters and muscle twinges,” she says.

“Use remaining runs over the next two weeks to establish your preferences, so you won’t be agonising over what to eat, drink or wear on race day. It’s also a good idea to write a menu for the last 48 hours, ensuring you’re consuming a good source of carbohydrate at every meal, along with a couple of carb-based snacks. This ensures glycogen levels are fully topped up.

“Sip fluids little and often over the last couple of days before the race but don’t overdo it. The goal is to hit the start line well hydrated, not desperately eyeing up the portable loos!”