12 steps to race day success from pre-run pedicures to deep-freeze therapy

12 steps to race day success from pre-run pedicures to deep-freeze therapy

The starting whistle blows in less than two weeks’ time, which means only 12 days left to rest up, nail your nutrition and fine-tune that playlist.

Panic training will get you nowhere; from now on it’s about absorbing those hard winter miles, ticking things over and settling any phantom aches and pains ahead of race day. Start your two-week warm-up tomorrow.

From stretch-out yoga classes to last-minute pedicures, this is your countdown. 

Day 1: Marathon MOT

HCA at The Shard and Third Space offer running clinics ahead of race day, featuring physio sessions, running-style assessments and training plans. Luke Worthington, master trainer at Third Space, specialises in strength, conditioning and biomechanical assessment alongside rehab — perfect for last-minute injuries and niggles. 

Day 2: Pace yourself

Aldwych training studio Sweat It has launched a new class for April, Pace 50, designed specifically for the marathon. The 50-minute treadmill-based session will work your endurance, stamina, speed and, crucially, your mental toughness. 

Day 3: Drift off

London Marathon 2019: 26 tips to survive it

3Tribes in Borough offers a 60-minute floatation treatment in a sensory deprivation tank to speed up healing, improve circulation and relax the mind. The tank itself is a self-enclosed tub where the water is heated to body temperature and includes a high level of Epsom salts to increase buoyancy. 

Day 4: Defy gravity 

Pure Sports Medicine’s Bank clinic offers a special anti-gravity treadmill, the Alter-G, to help get those last-minute miles in without putting pressure on your joints. Zip your lower body into the pressurised chamber and you can walk or run at as little as 28 per cent of your usual bodyweight. 

Day 5: Go Zen  

Another Space studios in Covent Garden and Bank are offering two free yoga classes for marathon runners before April 28. Email your certificate to prove you’re taking part. 

Day 6: Prep your playlist  

Your final long run (experts recommend 60 minutes) is the perfect chance to fine-tune your marathon soundtrack. New Balance at Runner’s Need has playlists to match your pace. 

Day 7: Best foot forward  

Young Ldn in Notting Hill is offering medical pedicures for runners with rough, dry feet and Margaret Dabbs’ world-famous, 45-minute Medi Pedi promises to heal damaged toe nails and gait-related foot issues. Take your medal in and you’ll get 20 per cent off. 

Day 8: Deep freeze 

Katie tries out a cryotherapy chamber (Katie Strick ) Immersing your body in minus 130C might not sound fun but two-and-a-half minutes in a cryotherapy chamber can reduce inflammation and boost muscle relaxation. SaiSei Cryotherapy founder Nyambe Ikasaya is an expert in sports injuries, while 111 Cryo in Harrods and Harvey Nichols offers full-body and face immersion therapy.  Day 9: Roll on   Gymbox’s new recovery class, Cannabliss, incorporates foam rollers and lacrosse balls, along with the added benefit of CBD patches to help decrease inflammation.  Day 10: Number up  The marathon expo is at the ExCeL centre. When picking up your race number make the most of the stalls — activities include last-minute T-shirt printing, massages and talks on how to deal with hitting the wall.  Day 11: Lie back  Virgin Active gyms offer professional sports massages for last-minute niggles or for something more soothing, Decleor has just launched a new Recover & Release Bamboo Massage for instantly relieving muscle tensions.  Day 12: Nail it Prepping your race look is crucial, and though your outfit should be sorted, the devil is in the (finer) details. Young LDN offers London-inspired nail art all month so pop in for a marathon-themed manicure — think Big Ben and Union Jacks. More about: | London Marathon 2019 | Running