Those who have signed up to the London Marathon, or any other big sporting challenge that pushes you to the limit, will no doubt be embarking on a training regime in the weeks and months leading up to the big event. However, once you reach race week you will be happy to know that most of the hard work is done – the training miles are behind you and you should be ready to give it your best shot.

Natural iron food supplement SPATONE has teamed up with Olympic marathon runner Liz Yelling to put together some top tips on what to do the week before a big race and how to mentally get through the challenge.

Liz Yelling & SPATONE’s training regime countdown tips

• Be organised. Check all your kit is washed and ready as well as planning your route and travel arrangements for on the day.
• You will have been running lots throughout your training – which can deplete iron levels due to the repeated pounding of your feet on hard surfaces and through sweat and natural wastage – so make sure you top up your iron levels. SPATONE Apple, a natural liquid iron food supplement, is a great way to maintain iron levels – and the added vitamin C can increase iron absorption and will contribute to the normal function of the immune system.
• Keep running, but run smart – don’t overdo it. I would recommend doing a couple of short runs in the last week. Also make sure that you do lots of stretching.
  Get enough sleep in the nights leading up to the race so your body is well rested for the challenge ahead.
• Don’t try anything new or fancy for dinner the night before. Stick to what you know. Although you don’t need to eat a pasta mountain or drink an ocean of water you do need to make sure you have eaten a healthy, nutritious and well balanced meal and are appropriately hydrated.
• Give yourself plenty of time on race morning. More time than you think you need. That’ll help you stay relaxed – you don’t want to start the race flustered and stressed.
• Take your own loo paper – (and be prepared to go twice!)
• Once you are on the start line take a deep breath and remind yourself how far you’ve come and what you’ve achieved to reach this point.
• In the race, be patient, stay calm and run smart. It’s a long way.
• Be courageous when it gets hard and rise to the challenge you’ve set yourself. Think about heroes when it gets tough. Try thinking about people who inspire and motivate you to run and run the final five miles of the race with five different people in your mind who have helped you on your journey.
• Never give up. Remind yourself of your personal reason for running. What is it that gives you real strength and courage? Draw on this.
  Smile and celebrate when you see the finish line. Be proud!

For more information about SPATONE visit www.spatone.com

*Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle.