There are now two weeks left until the 38th Bath Half Marathon. Chances are that there have been some ups and downs along the way – a niggle here and there, or a bad cold that put running one hold for a few days. It’s rare for anyone’s race build up to go perfectly so as you approach the race it’s important to put any set-backs behind you, and start getting your mind and body race-ready.

Taper

What will your final two weeks of training look like? Your training plan may peak at 9 or 10 miles or you may have opted to go beyond 13.1 before the race. There’s no right answer or one size fits all. If it’s your first half marathon then you may be worried about completing the distance and want the reassurance of a long final training run. If you’ve done it before you’ll know that the crowd will propel you through the final couple of miles even if your legs may argue. Either way you should have done your final long run by now. That’s so that the final two weeks before the race can be a taper period.

Tapering before a race is important if you want to perform at your best in the race. Over the past few months you will have gradually increased your weekly mileage. Now you need to reduce that total so that your legs rest and recover in time for the race. If your average weekly mileage total is 20 miles with a long run of 10 miles, plan to do something like 15 miles with a long run of 6 miles, and in the final week before the half cut that again to just 8 miles total with nothing longer than 4 miles.

While you should definitely reduce the duration and distance of your runs, it’s important to maintain the same intensity, so make sure you carry on with mixed-pace running intervals, though you can stop the hill reps if you like. Keep the speed in your legs going and maintain the fitness you’ve built up. Our interval training has changed to fit the phase you’re now in.

Self Care

The other thing to think about in the final two weeks is being kind to yourself. Get into the habit now if you haven’t already of drinking little and often throughout the day, and maintain your healthy eating throughout your taper. You don’t need to do any carb-loading just yet, and when you do (24-48 hours before the race) you only need to make sure you have a small portion of carbs at each meal – again, little and often is the key.

Try to get some early nights. Sleep mends tired muscles and boosts energy stores. Practice good sleep hygiene: put down your phone or tablet – leave it in a different room if you’re easily tempted. Read a book instead!

You’ll have spare time during your taper as you reduce your running, so use it to relax, unwind, have a massage, do some yoga, and prepare your mind and body for your best performance.

Race Day Nutrition

If you’re worrying about what to do about breakfast on race day morning, have a little practice at the weekend by doing a short run at 11am. A popular approach is to have breakfast at normal time and then a small banana (low fat, high carb, 75% water, a source of potassium and magnesium, and easy to digest!) at about 9 – 9.30am. 

Hopefully you’ve had a bit of practice at fuelling during your long runs and have found something that works for you – gels, sweets, electrolyte drinks, etc. Don’t try anything new on race day! Take on fuel roughly every 30 minutes as a guide.

Proper Preparation

Plan your race day. How will you get to the race? What time will you aim to be there? Are you meeting anyone – if you are, where? Are you using the bag drop or giving things to a spectator to hold? How will you get home again? If you’re planning to walk home have a plan b just in case.

Now is the time to test anything you might run in and make sure that your leggings aren’t going to fall down mid-run. It’s a really, really good idea to put your name on the front of your top in big letters so that spectators can shout your name as you run past. You can get iron-on vinyl lettering online, or for a cheaper and less-permanent option get a plain piece of fabric, a Sharpie (permanent marker) and some safety pins and do it yourself.

Lay out your chosen kit the day before so you know you've got everything, it's clean and you won't be running around looking for something at the last moment.

Don’t be tempted to try anything new on race day. You don’t want to discover that your sports bra chafes or your trainers pinch half way into the race.

Getting to the start

Head to your starting pen earlier rather than later so you can get into position, relax and chat to your fellow runners. You don’t want a last minute dash, and you don’t want to start further back than you have to – Bath is a busy race and the first couple of miles are very congested – the fewer people you need to overtake the better! There will also be people starting with you who have been overly optimistic with their estimated finishing time, whose training hasn’t gone to plan, etc. There are loos in the start pens and at every first aid point around the course.

Know the route

Have a look at the map and guide you’ve been sent. There’s lots of useful stuff in there. It’s helpful to know where the water stations are. The part of the course that it’s most important to be familiar with is the first mile, which is also the final mile in the opposite direction!

It’s very tempting to go off too fast at the start. It’s slightly down hill and your legs will feel good after your taper, but there’s a long way left to run. Don’t be tempted to weave and dodge round other runners. It’s better to start a bit slower than you’ve planned and finish stronger. Look around and soak up the atmosphere while you settle into your running.

When you get into the final mile of the race you’re doing this section in reverse so it’s slightly uphill. You’ll be tired. Keep your head up and your shoulders back. Stand up straight and keep putting one foot in front of the other. Every step is taking you closer to the finish line. Practice your smile ready for that finish line photo!