We have partnered with PT Daniel McCarroll. Here he shares a few tips to help with your Sierra Leone Marathon preparations to ensure you are getting the most out of what you put in.
Not all trainers are suitable for running a marathon, especially for the conditions in Sierra Leone. You want to be training in the shoes you are going to run in on the day, however not if you've been running in them for a long time. Running shoes normally last between 400-500 miles, which sounds a lot but it all adds up.
One way to tell it's time to replace your running shoes is to test the rigidity of the mid-sole material. To do this, grab the round stiff part of the heel and push with your thumb on the cushioning part towards the bottom of the shoe.
When a shoe is new, this material will feel very rigid. However, when it is old the mid-sole material softens. Judging a shoe's usefulness by just looking at the wear on the black outer sole is not necessarily a good indicator of a shoe's true condition.
Ensure your running shoes are lightweight whilst having enough support to keep your ankles snug in uneven surfaces.
Socks play a huge part in preventing blisters. It’s worth spending a little extra to get a good comfy cushioned sock. Similarly, laces and the way they are tied can play a huge part in your performance and comfort. Check out this video to see if you have your laces set correctly and comfortably.
Along with running and cardiovascular training you need to ensure your core is strong and is supporting your form. Maintaining a neutral pelvis will help prevent injury especially as you start to tire. This doesn't mean doing hundreds of crunches but rather targeting the deeper abdominal muscles and strengthening your pelvic floor and transverse abdominals.