Key Preparation And Recovery Steps For Endurance Events

  • April 18th, 2018
  • Tom Bean

This weekend will see another 40,000+ runners assemble on the streets of London to form a sea of colour and noise that will work its way around the infamous landmarks of the capital. Hoards of spectators from charities, families and general well-wishers will line the course with an energy fed by the optimism and excitement that the London Marathon breeds; it's often said that the crowds at the marathon 'carry you round' as a runner. Although totally appreciative of their impact, we don't recommend relying solely on the crowds energy; therefore, we at Sportplan have taken a look at how best to prepare for an event and what lengths you need to go to to recover so you're ready to go again sooner rather than later.

Preparation


Train Effectively


Perhaps the most obvious piece of preparation, and what your success hangs upon, training is a fine balance of exertion often split into sections to build fitness and robustness for your body to withstand the punishment of such an event.

Build your base fitness with relatively low intensity workouts, 3-5 times a week in order to condition your body to the task, slowly building up your workload week on week. By building this strong base, your body develops a resistance to small but common injuries, reducing the risk of them halting your progress.

Introducing one slower, long workout per week builds confidence and helps you recognise progress when increasing the workload at a gradual rate. It also allows for the body to become accustomed to the longer sessions.

Speed work is the final part of your training to introduce. Mixing up training keeps you interested as well as making the longer, lower-intensity training feel easier as a result of the drop down in intensity from the previously higher speeds.

Eat Right


A big, carb-heavy lunch the day before your big event and a smaller dinner is the new way of thinking for nutrition prior to an event. The big lunch provides the nutrition and energy you need whereas a smaller dinner will encourage a better sleep; something just as beneficial when you get to the startline.

In the morning, a good breakfast and plenty of hydration is vital. The timing of your eating is equally important; ensure you eat 2-3 hours before you start so your stomach has enough time to digest the food to get the most value from your meal.

Don't Discount The Mental Side


An endurance event is a draining process both physically and mentally. Having your head in the wrong place can be just as damaging to your performance as a physical injury. Therefore, getting into a routine early on in your preparation helps get your mind accustomed to the process and makes the event less overwhelming!

Visualising the perfect event also gives you a great standing to eliminate any negative thoughts you have towards it. It can be a great technique to boost your confidence as you see your success, putting you in a perfect mindset to go out and enjoy yourself!

Recovery


Stay Active Straight After


Immediately after your event, it is important to keep active and keep the blood pumping through your body. Keeping your legs moving and stretching will dramatically help you that day and the days after! Also, compression clothing has been proven to reduce perceived muscle pain.

Sleep Well


Sleep is the best recovery you can have; not enough people simply stay still and rest in the days after their event. Perhaps most lifestyles don't accommodate such day-sleeping patterns, however making the time to sleep after an event should be seen as just as important as making the time to train prior to it.

Remember To Eat


Post-event nutrition is often disregarded as you ride the crest of adrenaline from competing. Re-hydrating and getting some carbs and protein on-board as soon after the event as possible is a necessity in order to start replenishing your muscles and energy stores. The better, more balanced your diet is after the event will aid recovery quicker and protect your post-event performance levels more effectively.

Being under-prepared for any sporting event is sure to have a negative effect on your performance. Taking the time to train properly, eat well and not underestimating your mind will give you the best chance to achieve whatever success you strive towards. Take some time this weekend to watch those athletes trawling London's streets and think about how the motivations and training of each of those athletes can be transferred to your sport and how you can reach your own sport-specific goals with the help of Sportplan.