Mindful Chef co-founder Myles recently led a panel discussion at our Yoga Brunch for Runners at Lululemon with four of our ambassadors. It covered everything you need to know, from nutrition to recovery, stretching to race day and what it’s really like to ‘hit the wall’.
Whether you’re participating in the London marathon this year or running in your local park, these expert tips will improve your running.
Meet the panel
Myles: What drives each of you to take part in a Marathon?
Danny: I sometimes ask myself that very question, even when I’m doing the marathon! I really enjoy the challenge. I think we should all challenge ourselves. It’s also the sense of achievement, being able to set goals for yourself – all that planning and preparation – to then finally getting out there, doing it and enjoying it.
Aria: Bouncing off the back of that, a marathon really pulls out that distinction between pleasure and fulfilment. We all love pleasure and we all seek it in different ways. On a deeper level, I think we all want that sense of fulfilment and satisfaction.
Laura: I agree with you both, it’s also something that you do on your own. Marathons are very individual, so it’s very testing not just physically but mentally. For me, it’s all about the charity that I am running for and raising money for a good cause. If you keep that in the back of your mind, personally that really helps when I am struggling.
“For the first 7 or 8 miles, the atmosphere meant I didn’t even notice the distance I was running! Being totally honest I don’t love running, it’s not the thing I enjoy most. It’s also a great idea to have your name on your shirt somewhere because people will just shout and cheer you on. That’s the great thing about London: we’re such a multicultural space and city and it brings together so many different kinds of people on that day and I think that’s really special” – Laura Wright
Myles: And Aimee, you’ve just run North Korea, why are you back for more in just two weeks?
Aimee: I’ve heard so much about [London] and it was definitely something I wanted to add to my bucket list. I have always wanted to put myself through a marathon and see if this so-called mysterious wall actually exists. When am I going to hit this wall? When is it coming? Yeah, I discovered that last week! The DPRK marathon was a very surreal experience. Only about 200 runners, so mentally I don’t think it could have been any tougher. It was around mile 19 it became apparent that this wall exists and it became a mental battle with myself as to why I should complete it. You have to find all those things that are important to you, to push through that barrier of self-inflicted pain!
Myles: We’ll talk more about the wall later. Firstly, let’s talk a bit more about preparation. Obviously, I am very interested in nutrition. What will you guys be eating the morning of the marathon? And how are you going to prepare yourself in the build-up?
Aimee: I’m very passionate about nutrition, it’s been a big factor in my career, especially through the Olympic periods as you want everything to be on point. Going into a big event, it’s the whole build up. How can I be in the best possible place on the day? I want to wake up fresh, I want to feel good and I want to perform well. Fuel does that. What was so interesting for me last week, was that I didn’t have my Mindful Chef, I didn’t have my usual routine, all of that was just thrown out the window. So I am really looking forward to the next two weeks of preparation leading into the London Marathon. I can’t wait to eat well and hone in on the carb-loading the week before!
Myles: And Danny, so you’re part of Sports Aid, you’re a tremendous athlete yourself. I suppose what Aimee is eluding too, is that to perform optimally you need to eat well. You can do all the training in the world but if you’re not feeling good in yourself you’re not going to perform as well. What will you be eating in the lead up to the Marathon?
Danny: You need to eat a lot! I’m constantly having to restock the fridge every few days! You do get through a lot of food. What I would also say is that, especially if you are going to do competitions abroad and you’re not familiar with the cuisine there and what the food will be like, your diet needs to be somewhat flexible. If you can’t find your usual jaffacakes or porridge…
Myles: Yum, that’s your usual breakfast, I’m coming to your place!
Danny: …I’m sharing my trade secrets here Myles. If you don’t have your usual diet and you’re going to have a mental breakdown as a result, you need to prepare to be flexible.
Myles: And Aria what will you be eating the morning of?
“I think the key thing to remember is that pre-race nutrition is all about optimising performance on the day. Whenever you look at endurance capacity, we know from research that it’s directly significantly linked to your glycogen storage. From a basic physiological point of view, glycogen is a form of carbohydrate that’s stored in your muscles and in your liver. Whenever you’re active that depletes, compromising the ability of your muscles to actually do exercise.” – Dr.Aria
Aria: Even if there are other energy sources within the body, we’ve got fat stores, we’ve got triglycerides but whenever we don’t have enough glycogen, our cells aren’t able to produce enough ATP (enough energy!) and that affect calcium release and we fatigue. So the key thing is a couple of days before to increase your carbohydrate content. You don’t necessarily need to overload but the composition of your meals is very important. The day before you might want to eat a carbohydrate-based meal, pasta, pizza whatever you feel like. Most importantly, on the day I would suggest at least 2-3 hours before to have quite a simple breakfast that you enjoy and are used to having – for me that’s porridge with banana and honey. Then an hour before I’ll maybe have half a banana and some energy gel – and that will ensure your glycogen levels are stocked up, at their maximum and that will give you the best chance to keep you going.
Myles: Danny’s choosing jaffacakes, Aria it’s porridge. What are you having Laura?
Laura: I actually love a banana omelette. It’s so easy and quick. Just a couple of eggs, mixed with a mashed up a banana, bit of cinnamon on top. Like you’d do an omelette.
Myles: Bit like a pancake then? Ok, so Aria, you mentioned depleting glycogen stores, which brings us nicely onto hitting the wall. You reach mile 18 something like that, you’re going along ok, everything feels good, then suddenly, bang, you’re cramping up and starting to lose it mentally. Can we explain that a bit more, what it feels like and how you have managed to get through it and carry on with the race?
Aria: Everyone is curious about ‘the wall’, a lot of the time it’s related to glycogen storage being depleted, your legs begin to slow down, you tire, mentally you’re trying to convince yourself why you should continue. Fascinatingly there’s a psychological component to this, which I am really interested in as a psychologist. Data show that those who expect to hit the wall are more likely to hit the wall. Those that are running and daydreaming are more likely to hit the wall and in terms of recovery, those that focus on the uncomfortable experience, take longer to recover.
So it can be helpful whenever you’re running to take in the experience, be mindful, focus on split time, mile markers, water stations, the atmosphere, people cheering – take that all in. Periodically check in with your body, your breathing, your hydration levels, your energy. Whenever you hit the wall, direct your focus as much as possible to external things, rather than withdrawing and focussing on how much pain you’re in.
Danny: I have had that experience myself, where around mile 18, I felt a significant drop in pace. About 3 weeks ago my coach made me do a 28-mile session all in one go as part of my training. What I learnt, bringing it back to nutrition, is that I ate completely the wrong thing in order to do it all in one go. It was brutal, I could feel everything cramping up and starting to ‘shut-down’, not a nice feeling. So I think that’s really important when it comes to training and preparation, practice, practice, practice. For me, that was a psychological session, if I can do 28, surely I can do 26!
Myles: So, what we have got from that, is how important it is to prepare mentally, Aria you mention that if you can expect to hit the wall and have ways to manage it, then you will get through it. Danny, you’re saying to go out and train a bit harder. If you know you can do it, you can get through it. Aimee, how did you get through the wall?
Aimee: I think it’s about turning up on the start line physically feeling your best. At this point, for everyone who’s running London, I’m sure you have done your longest runs. You know you have reached between 17-20 miles in training and that’s safely in your back pocket. Now, focus on arriving on the day feeling fresh and injury free.
“That euphoria, that spirit, that London vibe which we will all experience in two weeks time will carry us round”. – Aimee Fuller
The furthest run I had done before Korea was 19 miles, I then completed my first full marathon last weekend. So my priority going into the next two weeks is to be fresh and feeling good mentally. This wall which we speak of is your own psychological barrier. What I found so fascinating was the process of talking myself through that and distracting myself from any feelings of pain. I had no music or Strava but I was lucky to find a friendly Irish man who I stuck with the whole way round and I really put it down to having someone to grab onto and pull you through those last couple of miles. Pick out all the positive elements and focus on them. The wall does not exist, it’s your own wall. That’s my theory.
Myles: Laura, ok, so we have spoken a lot about the mental side of it. What else is there you can do physically to prepare for the wall?
Laura: The nutritional and psychological side are both so important for the marathon or any endurance event. I also think sticking to what you know is important, especially at this stage, as we are so close to the marathon. But before that, I think you can experiment a bit and that’s how we learn what works for us.
“What works for me, won’t necessarily work for the next person. There is a lot of information out there, almost too much these days, it can be quite confusing. Find what works for you personally, try not to get distracted by all the other information coming in.” – Laura Wright
I have definitely hit the wall, I don’t think I was aware I was hitting the wall at the time, I was just aware that I felt my hips get really tight, I felt about a foot shorter than I was when I started the race and my core really suffered. So aside from nutrition, mobility is really important, stretching, all those things you can do for the smaller muscle groups aside from purely running. As well as big compound movements. Get yourself a good mobility routine that you can do every day and stick to it. All those small changes will help you and make a difference when you hit the wall.
Myles: A big question I want to know, what is the one thing you wish you knew before you did your first marathon or first big race. Or, alternatively, what’s the one big mistake you have made that you won’t be making again?
Laura: Go to the loo at least 3 times before you start. Go into the queue for the toilets, as soon as you get out the loo, just join the queue again! The queues are so big on the day and you’ll be nervous. So whether you’re male or female you will need to go to the toilet a few times before you start the race. I also wish no-one had told me about the atmosphere, as it really is the best. It’s the one thing that no matter how many training runs you have done, you cannot replicate what that feeling will be. It’s the best thing in the world, especially if it’s your first time you’re running the London Marathon.
Aria: Ironically I think you’ve just broken that surprise for everyone here!
Laura: I know, sorry. I wish we weren’t talking about London specifically because it’s so good.
Aria: So, a few quick things. One, chaffing happens, so vaseline. I talk about this a lot. For me, nipples, under the arms, feet. Two, the biggest mistake I made, before my first marathon I sat down and overate for breakfast. I was like ‘I need fuel, let’s stock up this glycogen’, pass me the croissants, pancakes, peanut butter – this is my chance. I felt rough, I was so full. It’s so tempting on the day to try something different and to think I need more. But sometimes less is more.
Something else just to share. Has anyone heard of the 40% rule? It’s a concept used by navy seals, there’s a chap called David Goggins, he’s an ironman, he’s run ultra marathons and he shared this rule that whenever your mind tells you that you have nothing left, that you need to give up and there’s no more energy in the tank. You’ve got 40% more. It’s bizarre but there are times where your mind does tell you, I can’t go on, this is too tough, I don’t have energy – it’s simply a mental narrative that your mind is constructing at that time. The chances are, actually, you have a reservoir, a pool of untapped energy. They’ve found it in data studies, where people have said they are tired, they’re given a placebo and said it’s got energy, caffeine and people perform and push beyond it. Whenever you’re at that level have an affirmation, a mantra or simple statement you can say to yourself “I’ve got this, I’ve got 40% more, you can do this, one step at a time”. If it was easy everyone would be doing it.
Laura: On that, I found that encouraging other people really helped me. So if you see someone struggling and you end up chatting to them, then you think, If I can help them then I must be able to carry on as well.
Aria: Yes! And we all go through it at different stages and that is one of the lovely things about running longer races. You get the chance to meet people from different countries, different experiences, different ages. I met a man in his 80’s who was completing his 50th marathon! Having those little interactions can be lovely for you and spur on the next person too.
“From my personal experience, something that I would advise with caution is when it comes to pacing – especially during an event like London where the atmosphere is incredible – you get really hyped because you‘ve been training for several months and now is your big moment. With all the adrenalin in your body, sometimes you go out much too hard at the start. You’re so keen to get going and then obviously after a few miles you start to fade and that mental wall comes up a lot sooner than you thought it would. Whatever pace you’re doing in training – whether it’s the marathon or park run – come the day of the event, just try to replicate what you have been doing in training.” – Danny Sidbury
Aimee: One tip I was given going into the DPRK marathon was start slow, finish strong. I definitely started slow, I finished even slower. I mean I never had chafing before either. For the last 8 miles, it was raw skin rubbing against itself.
Myles: Forget snowboarding, marathon running is clearly more dangerous!
Aimee: hah yes! Severe chaff!
Myles: And Danny, interesting comment about pacing. Everyone will give you different advice but to use what works for you and not try to do things completely outside of your comfort zone. I mean if you try to eat banana omelettes on the day and they don’t agree with you, you’ll have real problems
Aimee: Are you just providing us with an excuse to carb load for the next two weeks?
Myles: Just eat Mindful Chef and you will be alright. Umm, so a couple of more questions. On that point about things you wish you’d learnt. Do you have any quick tips alongside good nutrition, clocking up miles and mobility work to prevent injury midway through training?
Laura: Also, a lot of the time it’s quite an early start for the marathon. A few days before you can go to collect your running pack and for me that’s when the nerves start to set in. It all becomes quite real. Make sure you’ve set out a marathon pack so you don’t forget anything. Being organised with it all, so you’re ready to go. Make sure you have your favourite pair of socks, a foam roller, your energy gels – it really makes a big difference. Also getting support from your friends and family can make you feel really good leading up to race day.
Aimee: One of the best things I did going into my first marathon was a foot assessment, I had insoles put into my shoes and it completely changed the game for me. I went from 2 ½ miles running with pain to getting up to 19 miles in training. So even things like working out how you want your shoes tied on the day even, so that’s not an added stress factor.
Danny: Recovery is a huge part. If you want to be able to train as regularly as possible and get those miles in. Recovery is huge. This is nutrition, staying hydrated, well slept. What I like to do for every training session I like to put a pinch of salt in my water. When we sweat we don’t just lose fluid we lose salt and other minerals. So that’s a tip I like to do. I am also working with a company called Kymira which have infrared tech woven into the fabric to help with blood flow to be able to recover quicker and do more 28 miles!
Aimee: Another thing, I did the London Landmarks half a few weeks ago. The first mistake I made going into that was walking around half of London shopping the day before. “Great active recovery”. Then turned up on race day and felt awful. So my biggest tip is to stay off your feet. Get mobility in do some light stretching but rest.
Myles: What is your favourite song to get you pumped?
Laura: So the last London Marathon I did, which was 3 or 4 years ago, I ran to Tower Bridge and stopped to sing Jerusalem live on BBC with Denise Lewis. I had planted my family in the crowd to encourage them to sing along! By no means is that my favourite song but it was a great moment. I do get to sing the national anthem a lot but it is certainly not my favourite.
Myles: So Aria, if you’re not lucky enough to be singing the national anthem before a race what sort of song would you listen too?
Aria: I used to listen to music but now I don’t as I quite like to stay in tune to my breathing and stay connected to my body. Finding that rhythm between breathing and my pace makes a big difference. But if I had too I would go big and iconic like Queen or Abba!
Danny: Well because I do wheelchair racing and wear a helmet, it’s almost a cross between athletics and cycling, there are elements of both. Normally I train on the roads, actually right here by regents park. So yeah, my philosophy when it comes to music is basically you aren’t allowed to listen to music during competitions. So for me, I replicate what I do on race days with training. So if you are heavily reliant on music to get your going then plan to use music on the day (if you are allowed).
Aimee: Normally, If I am running on my own I would. Now I go social running – that is how I have got myself through this – I have been buddying up with someone, jogging and chatting. On the day I will be running with my mum, soaking up the atmosphere, pulling each other along a little bit of chat. So no music for me in this instance.
Laura: I do think it’s handy to have a song in the locker for when you are struggling. So, for example, halfway through when you are struggling physically you can maybe listen to music to distract yourself – so rather than relying on it, it’s another tool to have in the background ready.
Myles: What do you guys normally consume during the race, gels, snacks, anything you can get your hands on?
Aimee: For me, I had never had gels before in my life. I had heard lots of people talking about them. In the DPRK the friendly Irish man had 8 gels, of which I consumed 3. I went out there with nothing, I was so ill-prepared and they really did help during those darker moments. The little bit of caffeine and energy to give you that extra push really helped. I think going into London I will have some form of energy sweet to hand and a banana. You can’t beat the natural sugars in a banana.
Myles: Danny, gel man?
Danny: No, for me just water with a little bit of salt. In wheelchair racing, we are going a little bit faster than runners do. So to stop, take your gloves off to tuck into a snack. All that training is now gone. So all I have is water during the races and when it comes to nutrition and food I just have a good hearty breakfast 2 or 3 hours prior to the race
Aria: If you look at the data generally studies show you need 30-60g of carbohydrate per hour. To translate that, a gel’s about 27g, 500ml of sports drink is about 30g, the size of a medium banana. As Laura said, this comes down to personal preference. One mistake many people make is to undereat, they try to get away with less, this is not the time to go without. Find out what works for you whether it’s the convenience of gels or more natural sources of energy like bananas and dates. Personally, I like little or nothing – I will take on whatever I feel like having in that moment.
Myles: What are you most looking forward to eating post event?
Aria: I am a massive ice cream fiend – it will probably be a huge vanilla concoction with melted white chocolate, warm cookie dough, crumbled Oreos, salted caramel. I’m a big kid.
Laura: I agree, I’d go for pancakes or something like that topped with ice cream. However, my eyes are bigger than my stomach, I’ll want to eat everything. I am sure I will want savoury as well. Last time I ran the London marathon I actually went for a Nandos afterwards!
Danny: I mean it’s got to be a Mindful Chef meal, right Myles?
Myles: Danny, you’ve always been my favourite!
“I mean I am going to be quite boring. It is super tempting to eat what these guys are suggesting. For me personally, I like to refuel and recover as efficiently as possible, as you’ve just put your body through something really strenuous. I’d choose something healthy like a chicken salad! Sorry!” – Danny Sidbury
Aimee: Well food was a struggle in the DPRK – so my refuel meal there was the usual tofu, cabbage concoction but this time it was spicy tofu and lots of soy sauce. Was not quite what I had envisaged, I ran around dreaming of an amazing Nandos which I obviously didn’t get. For me I think it will have to be a greasy pizza – again coming from a career in sport, I don’t really get the chance to eat that kind of thing. With this marathon this is my opportunity, we’re going to go hard. I heard Franco Manca is giving out free pizza so I will be going straight there.
Myles: So we have two polar opposites there, the snowboarder and the wheelchair athlete. OK guys, thank you so much for coming along today and chatting with us. There have been some really interesting points raised and some great bits of advice we can all take away from this. For me personally, you are all from very different backgrounds and different careers and I think that showcases that anyone could go out and run a marathon if they really wanted to. You have certainly inspired me.