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1. Cramming: Don't push yourself too hard in the final weeks.

The London Marathon is approaching, and with it comes important considerations for the nearly 50,000 runners.
While most training is completed, there are still key areas to focus on to ensure a successful race.

Gabriel Segall, a sports therapist and physio, warns that this is a critical time when many runners become anxious and make mistakes.

Here are four common pitfalls and how to avoid them:

1.

Training: Ensure you maintain your training schedule leading up to the marathon.

Don't overtrain or undertrain, as both can negatively impact your performance.

2.

Diet: A balanced diet is essential for optimal energy levels.

Focus on carbohydrates, proteins, and healthy fats.

Avoid drastic dietary changes close to the race.

3.

Nutrition before the race: Proper fueling is crucial.

Eat a meal rich in complex carbohydrates 2-3 hours before the race and a lighter snack 30 minutes before.

4.

The wall: Hitting the infamous "wall" during the race can be demoralizing.

Stay hydrated and fueled with carbohydrates throughout the race.

Practice your race-day nutrition strategy during training.

The text discusses the importance of preparation for a marathon, which can be divided into three categories: training load, recovery, and diet.

The training load should be well-established by now, with most participants having completed long runs of 20 to 23 miles during their training.

However, the week before the marathon is critical, and mistakes made during this time can negatively impact performance.

The text emphasizes the importance of maintaining a proper training load and avoiding overexertion or undertraining, as well as ensuring adequate recovery through rest and proper nutrition.

Additionally, the text suggests paying attention to diet, particularly in the days leading up to the race, to ensure proper fueling and avoiding the "dreaded wall" during the marathon.

The text discusses the first mistake in training, which is cramming.

Cramming, or last-minute intense training, is not effective and can lead to injuries or illness.

Instead, it's recommended to accept your current level of preparation and adjust your goals accordingly to avoid overexertion and ensure proper recovery time.

The author, Gabriel, is a four-time marathon runner who has experienced the consequences of pushing too hard.
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