Registration today

Registration for all Maltese (and Malta-based) runners takes place today at Urban Jungle Store in the Tigne Complex, opposite the finish line at The Ferries in Sliema.

Since there will be over 700 participants coming today, we have extended the registration time from 11.30 a.m. to 5 p.m. (and not till 3 p.m. as I stated last week).

So many people believe they can go early and avoid the rush that coming early is often the worst thing you can do. Most often the later the better, so around 3.30-5 p.m. might actually be the quietest.

A long-standing Official Partner of the Malta Marathon, and main sponsor of the UJ-M2S, Urban Jungle are forever looking for ways to give more to sport.

A new outlet dedicated specifically to the athlete (as opposed to those who don sportswear as a lifestyle) has just opened in Naxxar: Urban Sports. Check it out.

As promised last week, today I will suggest how to maximally fuel to be ready to rock on the start-line.

The primary fuel for half marathon and marathon running is carbohydrate (pizza, pasta, bread, rice, etc) and there are two specific areas you must fuel-load.

First, you must load the running muscles with glycogen (the form in which carbohydrate is stored in the muscles). This you must do in the two to three days preceding the race. It takes time. Wolfing down a huge plate of pasta the night before the race won't be enough.

You are already helping the loading process by tapering off your mileage, as you will be burning less fuel than usual during the last three days. However, consciously try and nibble a steady intake of carbohydrates throughout the day (a method often referred to as "grazing"), yet never overload yourself at any time.

Don't be thinking "huge plates of pasta", this is not the eat-all-you-can buffet. You never want to feel "bloated" or have your stomach so full you are uncomfortable and have to loosen your belt.

The best fuels for loading are grains, so avoid the chips/potatoes and turn to pizza (not too much cheese!) and pasta (don't overdo the sauce), bread or rice. Have reasonable portions, never supersize. Since you will not be burning much fuel during the last three days you won't need as much fuel as you think.

Also drink more water than usual in the final three days.

In between meals, some nibbles can also help to keep topping up the stores; we have often used things like fig rolls in the past, but again, do not overdo it.

The second place you must fuel load is the liver/blood with glucose/glycogen and this can only happen on race morning.

Your brain requires a steady supply of blood glucose in order to:

a) get you motivated and ready to work hard; and

b) send a constant and strong "run" message to your leg muscles.

Do not get out of bed and come to the start without eating. Your liver glycogen will be mostly depleted as will your blood sugar and you will not race well.

Set the alarm for three and a half hours before the race and get up and have some tea, and perhaps two slices of bread and jam (or something similarly easy to digest). Perhaps even a glass of milk or a carbohydrate bar (but only if you have already tried them previously).

Don't experiment and eat something on race morning you have not tested before a training run. You might want to try this eating tactic tomorrow (Sunday) morning before your last Sunday run.

You might bring a "weak" carbohydrate drink with you to the start and keep sipping it during your warm-up just to keep topping up blood and liver stores.

Visit the toilet as often as required.

Fats are also valuable, as are salts if the weather is hot, so nibbling some salted peanuts in the last two days is also a good idea. Always in moderation.

Talking about your last Sunday run, do not go for a long run tomorrow. You're either fit, or you are not.

If you are not, there is nothing you can do tomorrow (or next week) to correct it. Just go for a very easy one-hour or 75 minutes, tops. Basically, you have to take part with the fitness you have today.

Back off, have an easy week and aim to come to the start-line fresh and frisky.

Take two-three days off from all exercise next week. Try and sleep well. If you are getting too hyper, buy a good book, go for a walk or go watch a movie.

The best simple advice I can give is to slow down your whole life.

Keep your mind where your body is at all times. This is not easy to do. Don't get lost in dreams a week ahead, in a hurry for race day to come. Slow down and do everything you need to do.

Concentrate on doing each task well, whatever it is. This focus alone on each single task can serve to still your mind. Then, before you know it, race day will come.

Be careful out there and enjoy your training. See you at registration.

johnwalsh42195@yahoo.it