This week's "Better With Running" podcast prepares listeners for the Gold Coast Marathon, featuring Run2PB coach Matt Davy and returning guest Liam Beecroft. Matt Davy offers crucial advice for race week, emphasizing that feeling "sluggish" or having "dead legs" during the taper is a normal and positive sign that the body is adapting and strengthening. He advises runners to resist the urge to "test" themselves with hard efforts and to trust their accumulated training. Practical tips include picking up race bibs early to avoid queues, avoiding excessive walking at the expo, and ensuring race day essentials are packed in carry-on luggage for those traveling.

Matt also delves into optimal fueling and hydration strategies, stressing the importance of quality over quantity when carb-loading 2-3 days before the race, focusing on simple carbohydrates while avoiding high-fiber foods, excess protein, and fats to prevent stomach upset.

The episode further covers race day execution and mental fortitude. Matt suggests a conservative start for the flat Gold Coast course to avoid going out too fast and recommends aiming for a negative split or consistent pacing, breaking the race into smaller, manageable segments. Mental preparation involves visualizing success, having a race mantra, and focusing on controllable factors like pacing, breathing, and hydration.

Finally, Liam Beecroft, a Run2PB athlete and Accredited Practising Dietitian, provides expert insights into nutrition for runners. He discusses fundamental nutritional pillars for daily training, carbohydrate needs for different race distances, and optimal pre- mid and post-workout meal recommendations. Liam also covers effective carb-loading and race morning strategies, addresses the role of supplements versus a balanced diet. He highlights common nutritional mistakes and how to avoid them, Liam is a 2:37 marathoner, and ran his 5k in 15:58 in 2024, he is prepping for Melbourne Marathon later this year to have a crack at lowering that time even further.

For details on finding a sports dietician:

⁠https://www.sportsdietitians.com.au/⁠

With thanks to Oat Running Socks our partner, visit ⁠www.oatrunning.com.au⁠

Run2PB Links:

Socials Run2PB YouTube: ⁠https://www.youtube.com/channel/UCJxkh-FgU2Wsork-18PfSUA⁠

Find us here at: https://www.run2pb.co/better-with-running-podcast

Review on us: ⁠https://podcasts.apple.com/us/podcast/better-with-running/id1506419354⁠