Ahead of the World Athletics championship in Berlin, we caught up with Sabrina Mockenhaupt to get her A to Z of marathon running.
A is for Alternating
Jogging in a straight line for miles and miles doesn’t help you build fast legs – the trick is to vary your speed between fast and slow. Plus it’s important to take a good break between training sessions. After an exhausting session, I’ll take at least one day off.
B is for Biorhythm
Do you find that you can do the most effective training in the evening? Well, you’ll have to change your approach because most marathons start at mid-morning. If you go running at 10 or 11am, then your body will be better prepared.
C is for Countdown
Two days before the competition, put your feet up. The day before the marathon, go for a 30-minute trot, but no more.
D is for Dresscode
Wear specialist sports clothes: they’re made from breathable textiles so they don’t make you sweat, and perspiration doesn’t soak into the fabric.
E is for Ease into it
Starting too fast is the most common mistake made by marathon runners. It can really take it out of you in the second half of the event. Always control your sector times.
(c) Red Bull Photofiles/Rutger Pauw
F is for Fitness
Slow down during training and reduce the kilometres you run during the last weeks before the race. This should get you into perfect shape on the day.
G is for Gently
Listen to your body. If you are not feeling good, just take it easy or even skip a unit.
H is for Hunger
Make sure your menu is made up of healthy carbohydrates: vegetables, fruit and whole meal grains. Add some fish and low-fat meat. You can have fruit bars for snacks.
I is for Intervals
One week before the race, stop training at full race tempo. Instead, run in regular time intervals, for example, run the 2,000 metres four times or, if you are fitter, run the 4,000m twice.
J is for Jogging shoes
You may have all the stamina in the world but it’s no use if you’re not wearing the perfect shoes. It’s best to get them fitted by a professional, because no foot is like the other.
K is for Keeping Positive
42 kilometres is a long way. To keep the tedium and heavy feet at bay, you need a positive mental attitude: always picture yourself finishing the race. In fact, picture yourself winning!
L is for Long Jog
If you want to run a marathon, you have to be able to run for at least two and a half hours. To prepare for that run at least four 30-kilometre runs.
M is for Minimum
Before you put your name down to run a marathon, you have to ask yourself if you can finish it. If you can run 20 kilometres in two-and-a-half hour or less, then you will finish.
N is for No go
No matter how cold you feel at the start: do not wrap up in warm clothes; you will warm up once you start running. Just put on an old shirt that you can just throw away along the way.
O is for Overestimate
Even if you think everything is going well and you can finish the remaining distance easily, stick to your rhythm. Experimenting and overestimating your fitness can be fatal in a marathon.
(c) Red Bull Photofiles/Rutger Pauw
Make sure you get enough water along the way. My secret for the final section is to drink a Red Bull “Schorle” (half-Red Bull, half-water). This will get all your tired muscles back for the final stint.
Q is for Quark
No heavy food: wholemeal bread and muesli might seem healthy, but they are not the best breakfast for competition day and will burden your stomach. Have some white bread with jam or quark three hours before the start.
R is for Running speed
Everyone is always looking at a finish time when they start or on the way. A rule of thumb: if you manage to run the first 20kms in two hours, your time will be around 4:20 hours, assuming you stick to all of the rules.
T is for Test your tempo
Do a test run one month before the marathon. Do a half-marathon or 30kms at the speed you want to run. If you feel totally exhausted at the end, then reduce your speed on race day.
U is for Uplifting
During the marathon, your main focus should be on your run, your breathing and your stamina. But as you reach the end, the crowd can give you some extra motivation.
W is for Wake
Do it like the professionals: Join a group and run in the slipstream of you opponents – that saves your strength.
X is for Experiment
Don’t be afraid to experiment during your preparation: what is the best nutrition? Which energy bars are best? What, how much and when should I drink? Use the best results on race day.
Y is for Yoga
Use this five-minute meditation to focus your mind before the race starts: take a deep breath for six seconds, hold your breath for four seconds, take a deep breath for six seconds, hold your breath for four seconds…
Z is for Zest for life
Whatever you do, don’t take it too seriously.
(c) Red Bull Photofiles/Rutger Pauw
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