Introduction
The London Marathon is one of the six “Majors”, the most prestigious marathons in the world, and takes place in one of the most vibrant cities in the world. In 2024, this prestigious race promises to continue its tradition of excellence and excitement. Are you interested in learning more about how you can participate, what to expect on the route, and how to maximize your experience at this iconic event? Read on for a complete guide and helpful tips!
London Marathon – Route
Discover each curve of the challenge: This detailed map captures the essence of the TCS London Marathon 2024, outlining a 26.2-mile (42.195 kilometer) adventure that winds through the vibrant heart of London. Runners will experience the British capital like never before, from the banks of the Thames to the historic views that frame the City of Westminster. With a modest climb of 246 feet (75 meters), the route promises to be as challenging as it is inspiring, buoyed by the encouragement and enthusiasm of spectators who are as iconic as the event itself. Get ready to leave your mark in one of the most prestigious marathons in the world
Preparation Guide: Endurance and Speed
1. Increase in training volume
To train endurance it is important to increase training volume gradually. This means that you have to run more kilometers with each workout. A common increase is to add 10% more travel each week.
Maintain a regular routine of running several times a week, this is very important to get your body used to the stress of prolonged running.
2. Long distance training
Go for long distance runs each week, gradually increasing the distance. It should be at a moderate pace where you can have a conversation without losing your breath. It is not necessary to run fast every session, most runs should be at a comfortable pace to develop muscular and cardiovascular endurance without overloading yourself.
3. Tempo Training.
This type of training involves running at a “comfortably hard” pace for a specific period or distance. It helps improve efficiency in handling lactic acid, which can improve your resistance.
It's important to start with a warm-up followed by 20 to 30 minutes at a pace that feels challenging but sustainable.
4. Cross-Training
Include activities such as cycling, swimming or rowing in your routine. These activities allow you to continue training your cardiovascular resistance without the impact of always having to do the same activity and in turn reduce the risk of injury considerably.
Incorporate strength training and flexibility sessions (yoga) to improve overall strength and mobility, which can help improve endurance and, above all, prevent injuries.
5. Rest and recovery
The body needs time to recover and repair itself. It's important to make sure you get enough quality sleep, every night is crucial to building stamina.
It is important to include rest days from time to time in your training to allow your body to fully recover, this way you will notice how your efficiency and resistance increase exponentially.
Recommended nutrition for this type of marathons
When running a marathon, it is essential to choose the right nutrition products to help you maintain optimal energy, hydration and recovery before, during and after the race.
1. Energy Gels
- Use: Consumed during the race to provide a quick source of energy.
- Features: Look for gels that contain easily digestible carbohydrates, some with caffeine for an extra boost.
- Popular brands: SIS Go Gel, 226ERS
2. Isotonic drinks
- Use: Maintain hydration and replace electrolytes lost through sweat.
- Features: They should include electrolytes such as sodium and potassium, and carbohydrates to maintain energy levels.
- Popular brands: 226ERS
3. Energy bars
- Use: Ideal to consume before or after the race as a source of sustained energy.
- Features: They should contain a mixture of proteins, fats and carbohydrates.
- Popular brands: 226ERS, SIS, Nutrinovex, Clif Bar
4. Electrolyte supplements
- Use: Used to prevent cramps and improve muscle function during long distances.
- Features: In the form of effervescent tablets, capsules or powders.
- Popular brands: Overstims, SIS, 226ERS, AMIX
It is important that you try these types of nutritional products during your training and not on race day to avoid adverse reactions.
Make sure the products are of high quality and are highly rated by other athletes.
It is important that you do a self-study to see which products will be most convenient for you. Some athletes need more sodium and others may prefer caffeine-free products, for example.
Elite Participation 2024
The next London Marathon stands out especially in the women's category, where one of the most impressive competitions in the history of the event is anticipated. With renowned participants such as the current world record holder, Ethiopian Tigst Assefa and the previous record holder, Brigid Kosgei of Kenya, the event promises to be spectacular. Other notable competitors include Ruth Chepngetich, also from Kenya, and marathoners Tigist Ketema and Almaz Ayana, both with impressive times of 2:16. With ten participants having recorded times under 2:20, a fierce battle is expected on the streets of London this April 21.
In the men's elite, although a little more restricted in terms of world records, it is still remarkably strong. Led by Ethiopian veteran Kenenisa Bekele, who will look to secure her place on the Ethiopian Olympic team for Paris, the competition promises to be intense. Bekele, along with competitors like Mosinet Geremew and several others with personal bests around 2:03, ensure a high level of competition. Geoffrey Kamworor, recognized for his training alongside Eliud Kipchoge, is also looking to stand out in this prestigious marathon.
Recommended products for this type of marathons
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