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Guide of Schneider Electric

Marathon de Paris #3 :

Tapering

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Summary

One of the best days of your life ..................................................................................................................................................... 3

Training

Pre-marathon tapering is a serious business! .............................................................................................................................. 5

Are you mentally ready to run 42.195 km ? ................................................................................................................................. 6

Competition

Six key points about the Schneider Electric Paris Marathon .................................................................................................... 8

Two mistakes which can make all the difference! ........................................................................................................................ 9

How to choose a pacemaker ......................................................................................................................................................... 10

Make your race mean something ................................................................................................................................................. 12

Nutrition Diet and nutrition the week before a marathon ......................................................................................................................... 14

The limits of the Scandinavian dissociated diet before a marathon ........................................................................................ 15

Hydration: why it is important to drink from the first refreshment stand onwards ............................................................ 16

Health

A few important tips before starting the marathon ................................................................................................................... 18

Make sure you rest before a marathon! ...................................................................................................................................... 19

Community Eco-responsibility: a matter which concerns everyone! ........................................................................................................... 21

First of all, finish! ........................................................................................................................................................................... 22

Security

Risk-free running in a race pack .................................................................................................................................................. 24

Recovery

Take time to recover after a marathon ........................................................................................................................................ 26

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One of the best days of your life Paris is just around the corner! In a few days, you will join tens of thousands of runners at the Avenue des Champs-Elyses on the start line of the Schneider Electric Paris Marathon. This will definitely send a tingle down your spine! The days leading up to a marathon are like preparing for a long journey: the adventure ahead is enhanced by the unknown. It can feel overwhelming and unsettling. Inside their own heads, everyone is asking themselves two questions: how am I going to run this distance? and how will I feel in the last few kilometres? Cast away your doubts and fears of running badly! You have two priorities between now and the big day. Continue your day-to-day life as normally as possible and remind yourself of all the kilometres you have covered during your training in order to be ready to enjoy your big moment on the streets of Paris. Running a marathon is a simple demonstration of what you have learned in training. Enjoy the magnificent route through the streets of Paris. The most beautiful city in the world belongs to you! Now it's over to you. Your training has strengthened your resolve and installed in you a formidable level of confidence in your abilities. Don't be in any doubt about what you have achieved during your long and detailed preparation to get here. You are ready. Your legs can take it. You know how to handle a long race. You are on the cusp of a formidable achievement. You will undoubtedly remember the day if not the precise moment when you signed up for the Schneider Electric Paris Marathon. That was the day you decided to put things into action. Since then, you have stayed on track. You have won your first victory: the fastidious training programme is over. Now, despite the fatigue caused by months of work, you are entering the home straight. And this home straight measures exactly 42.195km. For beginner marathon runners - and there are many of you it is a hugely emotional event. Don't crack under the pressure. Think about 12th April 2015 as a big day. One of the best in your life. Have a great race! A great marathon. And be proud of yourself!

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Training

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Pre-marathon tapering is a serious business! A rest phase, known as tapering is essential before embarking on a marathon. There are a few things to bear in mind. > Prioritise recovery The tapering period should start two weeks before the big day. Its main aim is to enable your body to thoroughly recover. Above all, avoid long training sessions which will exhaust your stores of glycogen. The groundwork has been done. If it hasn't been done or hasnt been done correctly, it's too late to start now. All you need to do is to run two or three times a week, but keep your overall effort to less than an hour. It is about remembering your pace - running at your marathon pace - to reassure yourself without tiring yourself out. You may want to do a few acceleration workouts (such as 30/30), but make sure to warm up well to avoid causing any muscular injuries. > Don't compensate by exhausting yourself in other ways Some Stakhanovist runners will be tempted to look for another sport to quench their need for effort. Be careful, pre-marathon tapering is a serious business. Don't spoil it by swimming or pedalling for hours. Be wary of contact sports (football, basketball) or winter sports (skiing): it's all too easy to sprain an ankle! > Don't feel guilty For the past weeks and months you have cursed the training sessions which have eaten away your free time. Now is the time to let go. Enjoy your new-found free time to spend more time with your friends and family and enjoy some real rest. Cast off any feelings of guilt. You have earned this period of calm before the marathon storm. And don't think that you will lose your edge or a fraction of your precious MAC (maximum aerobic capacity). In fact, the opposite will happen: you will accumulate energy stores.

> Crucial lifestyle choices The tapering period is often an opportunity to readjust your nutrition. Without depriving yourself in any way - as a means of punishing yourself for training less -, it is advisable to pay particular attention to your diet. Avoid fatty foods, alcohol and anything which might be difficult to digest, particularly at the end of the day. Sleep is also essential for storing energy and healing any minor injuries which may have appeared during the recent weeks of intensive training. Have an early night and don't set an alarm if you don't need to...

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Are you mentally ready to run 42.195km? Your head and your legs! You need both to successfully complete a marathon. After all the training - you now know about the main components of that - it is essential to mentally prepare yourself for the effort ahead... > An adventure with a capital 'A' Running a marathon is always a journey. Always! And this journey must be preceded by meticulous preparation. Ask yourself some searching questions: . Why have you decided to do this? . What does it represent in your life? . What are your expectations? The marathon adventure, which you are sharing alongside 50,000 runners from all over the world, remains nonetheless a personal experience. You alone need to find the energy and motivation you need to cross the finish line. Are you ready to embark on this adventure? > Give it 100% on the streets of Paris

You cannot experience the Paris Marathon if you are distracted. It is an event which takes us beyond our limits. And the journey through the streets and avenues of the City of Light is part of it On 12th April, wake up to a very special day. You need to reproduce as precisely as possible what you have learned during training and respect the race plan you have set yourself. Don't be shy, but don't be reckless either. By following the (blue) line, you will be able to achieve your goal without taking any needless risks.

During the first few kilometres, remember that the last hour will be difficult. Save your energy. Physically and mentally! Be a camel rather than a gazelle: the marathon is an endurance event. The last word always goes to those who take to put into practice what they have learned. > No shame and full of pride Don't expect to be the best. Or the worst. Whether it's your first marathon or your 50th, you will experience some of the most intense moments in your 2015. In the midst of it all, some things will seem unbelievable. Yet, people will talk about your ability to go beyond your limits and successfully complete a sporting achievement which has dominated your life for months and perhaps years. Probably your stride in the last few kilometres will be shuffling, broken and laborious. You will do what you can to keep moving forward. When it comes down to it - nothing else counts! It is important during these moments of uncertainty and suffering to stay on track. Run at your original pace (while gritting your teeth); run slower and slower; run and walk; or just walk. The last few kilometres of a marathon are never predictable. Just do what you can. At the end of the day, it is the ability to not give up which makes the difference between a successful race and a screw up. Are you mentally ready to run 42.195km?

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Competition

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Six key points about the Schneider Electric Paris Marathon Generally flat with gentle hills, the Schneider Electric Paris Marathon route is marked by a number of key points. Anticipating them and handling them appropriately will allow to you race towards Avenue Foch as comfortably as possible. Start > Avenue des Champs-Elyses The first few hundred metres are slightly downhill: don't panic and, above all, don't go faster than the pace which you have set during training and which you will keep throughout (at least) the first half of the marathon. Runners may cut in front of you or slow down unpredictably when crossing the Place de la Concorde: stay focused!

5th kilometre > Place de la Bastille You have reached the end of the magnificent Rue de Rivoli and now need to find your cruising gear. Check when you run over the timing pad that you are sticking to your race plan. Don't forget the refreshment stand at Place de la Bastille. It's a waste of time to try to grab the first bottles of water available: the refreshment stands are huge. 12th kilometre > Chteau de Vincennes The site, which is the start and finish for the Paris Marathon is majestic. Enjoy the view: running in Paris should also be a

pleasure for the eyes! Have you chosen to follow a pacemaker? If so, heed their advice throughout the marathon. Semi-marathon > avenue Daumesnil

Is the hardest bit behind you? Of course not. But you are at the halfway point. Do a quick check-up and

make sure you don't feel any cramps or nausea. Keep taking on refreshments. Water, energy drinks, energy

gels: repeat what you have done in training. And keep as steady a pace as possible.

24th / 29th kilometre > Quai des Clestins / Eiffel Tower

For months you have dreamed about it, now here you

are on the banks of the Seine! Straight, flat and full of

people. Notre-Dame and the Muse d'Orsay on the left,

the Louvre and Place de la Concorde on the right. Paris

is at your fingertips. Be careful, it's about now that the

kilometres suddenly start feeling much longer. Don't

give up. Stick to your pacemaker or other runners

around you.

35th kilometre > Porte dAuteuil

You are entering the Bois de Boulogne, the last section of the Schneider Electric Paris Marathon. It's probably now getting difficult to keep up the pace you set in the first few kilometres. Your mental strength is now being tested. Sore legs? Obviously. The finish line is getting closer. One metre after the next. Soon, you will hear the loudspeakers, and Avenue Foch will be in front of you...

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Two mistakes which can make all the difference! In order to run 42.195km you need to follow a meticulous training programme before the big day. But managing the event itself is still crucial. Be careful not to make certain mistakes which could have serious consequences... > Getting the pace wrong This is obviously the biggest mistake. Of course, starting out quickly can certainly help you catch up with the pacemakers or pick up a few dozen seconds lost in the scramble at the start of the race. But it is important to quickly settle in the pace you have set during training and to stick to it no matter what. Your stopwatch is your best friend. You might feel great even if the pace is too fast: the adrenalin triggered by running alongside thousands of other runners and the cheers from the crowds lining the route is a poor indicator. You might feel comfortable and fresh but you will pay dearly for running too fast and using up too much energy in the first half of the race. It is therefore very important, particularly if you are relatively new to the distance, to stick to your race plan and not to change your pace before, at least, the 35th kilometre. > Failing to take refreshments Everyone knows (or should know) how important it is to hydrate regularly and sufficiently during a marathon. In Paris, small bottles of water are available at each refreshment station. In contrast to using cups, bottles allow you to drink without gulping or splashing. We recommend you take a bottle and quickly move away from the refreshment stand to avoid getting in the way of the runners behind you. And dispose of these bottles, as well as energy gel packaging, in the special bins provided. In addition to drinking water little and often, you should also regularly consume products which provide a quick and digestible source of carbohydrates. Energy drinks, which are available throughout the route, will provide precious help to counter the consequences of hitting the wall. Make sure that you also consume energy gels or any other sugar-rich products which you have already tested during your training programme. Your aim is to limit the consequences of losing energy after two hours of effort and to ensure your muscles remain productive as a result of consuming liquid and semi-solid refreshments.

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How to choose a pacemaker Now a feature of most marathons, pacemakers were invented in Paris by Dominique Chauvelier. A French marathon icon, Chauchau gives five pieces of advice to ensure you are following the right pacemaker

> Don't make a mistake setting your goal The job of the pacemakers (who represent from 3 hours to 4.5 hours in the Paris Marathon) is simple: to keep a regular pace throughout the race. It is up to runners to judge their capacities appropriately. Don't make a mistake with your pace Dominique Chauvelier repeats. The bronze medallist in the 1990 European Championships goes on to say, I always tell people that they are dreaming if they think they can just double their half marathon times when estimating how long it will take them to run a marathon. I think, particularly for those who are relatively new to running, that you should multiply it by two and a half and then add twenty minutes: so a half marathon at one hour forty minutes should therefore lead to a marathon at around three hours forty minutes.

> Before the start In Paris, there are two pacemakers for each pace in the half marathon and four for each in the marathon. You can easily identify them by the long streamer above them. When you get into the starting blocks, move straight towards them, advises the man who many runners affectionately call Chauchau. Don't panic. You don't need to stick to them like glue: they are not going to fly off! > Hitting the right pace After the start, you need to immediately find the streamer and keep it constantly in your field of vision - stay 20 to 30 metres behind it. Be careful not to fall behind: catching up always requires additional energy which could be damaging later on. Check that the pace over the first few kilometres is what you had planned to follow. Then, just trust the pacemaker, concentrate on the refreshments and enjoy the run. > When it's going too fast... It's possible that you realise fairly early on in the race that the pace is too fast for you. Don't waste any time, warns Dominique Chauvelier, four times French marathon champion. If you find yourself going flat out at the 15th kilometre in a marathon, slow down and gradually settle into a rhythm that suits you better. It's better to finish the race on your own - or alongside the runners around you - than trying to follow a pacemaker. Chauchau jokingly adds: Don't wait for quarter of an hour on the edge of the road for another pacemaker to come along! > If it is (really) too easy

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Sometimes your legs are in better shape than you thought and the pacemaker's pace seems a bit sluggish. Should you accelerate? Yes, you can', admits Dominique Chauvelier. But be careful not to do it too early. We often see runners setting off before the 30th kilometre and have to pick up the pieces later. I think you should stick to the pacemaker for the first 35 kilometres. Seven kilometres is still a long way. When it comes down to it, pacemakers are the ideal metronomes. They can often provide valuable lessons in managing effort to less experienced runners. The best advice is generally to follow their rhythm...

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Make your race mean something Its not always easy to get your bearings during races which bring together several thousands of runners. In addition to respecting common sense rules, it is necessary to adopt running etiquette. > Stay polite at all times Other runners can cause problems. Especially when you have got into a routine of running alone. It may be a squash - and there may even be a bit of push and shove in the starting blocks; your desire to hit the right pace may be impeded over the first few hundred metres by runners who are slower than you; it's possible that people will cut in front of you, obliging you to make unexpected zigzags. What should you do? . Remember that inexperience is often the cause of these clumsy manoeuvres. Is that a good reason to lose your temper? It's better to show them how it should be done. . Stay calm if experienced runners say unpleasant things. > Respect the instructions Mass sporting events are just like any other public event: they can only go smoothly if the participants cooperate. Some instructions given by the race organisers may seem strange or eccentric. But failing to respect them in good faith may cause risks. To yourself and, indirectly, to other runners. Ensure you dont: . Provide misleading information on your medical certificate or photocopy a race bib. . Try to enter a starting area other than the one you have been objectively assigned to (on the basis of ability). . Behave erratically in the first few kilometres, particularly by pushing other runners in order to make your way through the crowds. > Essential etiquette What is the point in getting a good race time if this is marred by poor behaviour? To make sure you finish with a clear conscience, remember the reasons why you are taking part. The main one is to compete in a way which respects other runners and reflects race etiquette. A few rules: . Don't take short cuts. Cutting corners on the route which has been marked out by the organisers is of course not a crime. But it would certainly be a mistake! . Help other runners who are seriously struggling. And warn the first aiders along the route. . Don't lie about your time. In any case, the results will be published on the Internet and available to everyone.

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Nutrition

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Diet and nutrition the week before a marathon It's useless to set yourself nutritional targets which are too demanding: eating and drinking correctly before a marathon is basic common sense > A week before the marathon It is possible to build up sufficient muscle glycogen reserves without embarking on a Dissociated Scandinavian diet, with its known side effects. Because training load generally decreases during the week leading up to the race (this is recommended, in any case), it is best to reduce the portions during each meal to avoid putting on one or two extra kilos. On D-7 you can (already) start focusing on carbohydrates, but in moderation. Eating pasta, rice and cereals certainly builds up glycogen reserves, the super-fuel needed for effort which is stored in the muscles and liver. Glycogen weighs a lot because of the water in contains, so it is preferable to maintain a balanced diet - including proteins (particularly white meat and fish) and lipids until D-2. > 48 hours before the marathon Be careful not to eat any unusual foods such as exotic or spicy foods - which might upset your digestion. It is always advisable to stick to the foodstuffs which you have become used to during the long training sessions. As the big day approaches, it becomes important to start monitoring your hydration levels. Drink very regularly (it's useful always to have a little bottle of water to hand) and avoid alcohol. The two biggest meals are dinner on Friday night and lunch on Saturday. Eat until you are full without feeling bloated. Snacking regularly throughout Friday and Saturday may help you avoid consuming too many calories > The night before and the morning of the marathon One priority: eat early on the day before the competition. It is generally recommended to leave the table twelve hours before the scheduled start of the race (10am in the case of the Paris Marathon). Don't stuff yourself because it will damage the quality of your sleep. Have breakfast three hours before you run. Avoid fatty foods - particularly dairy products - and don't eat excessively. Eat brown bread (with a little jam or honey), non-sweetened cereals (such as muesli) and energy bars (recommended because they are easy to digest). Your aim, in the few short hours before starting, is to build up the glycogen reserves which were used up during your sleep. No more than that. If you feel nervous and can't eat, don't force yourself. Listening to your body is your priority.

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The limits of the Scandinavian dissociated diet before a marathon Should you subject yourself to the very demanding Scandinavian dissociated diet before a marathon? Gilbert Prs, a sports doctor at the CHU of the Piti-Salptrire, gives us his advice and sets the limits to be respected. > The principle behind the Scandinavian dissociated diet

The Scandinavian dissociated diet consists of carrying out endurance exercise one week (generally on the Sunday) before the day of the competition. This exercise, which significantly exhausts muscle glycogen is followed by three days - Monday, Tuesday and Wednesday - of a protein-lipid diet, contributing 80% of energy intake. It is thus low in carbohydrates (20% or less). The aim is that by combining this diet with light training, muscle glycogen reserves are reduced even further. On Thursday, Friday and Saturday, the diet switches to a carbohydrate

and hyper-calorific diet in comparison with energy being used: training becomes very light or stops altogether. Obviously, this is followed by the famous Saturday night pasta party! In this second phase, complex sugars (carbohydrates such as pasta, rice, potatoes) make up 60-70% of daily energy intake. The aim is to build up glycogen reserves in the muscles used during the competition to as high a level as possible. > The limitations of this diet It has to be said, the Scandinavian dissociated diet is effective. But it has its disadvantages. Glycogen is heavy because of the water it contains. Storing as much of it as possible is not a panacea. Moreover, the first part of the Scandinavian dissociated diet - the protein-lipid part - can lead to digestive problems: nausea, diarrhoea, feeling of tiredness. Generally speaking, runners don't feel well during this phase. I think it is important to be able to mobilise lipids - body fat - and to save glycogens. Keeping lots of glycogen in reserve of course, but perhaps not the maximum amount. The problem is that oxygen output rates with lipids are not so good. You need a little more oxygen for each kilocalorie produced from fatty acids. > An appropriate dissociated diet The original Scandinavian diet can be adapted and you can adopt a 'light' version of it. Adopt a less drastic diet in terms of avoiding carbohydrates from Monday to Wednesday (in the week before the competition), and allow yourself up to 40% of your energy intake in the form of complex carbohydrates during this phase. In terms of training, however, you should stick to the basic philosophy. The body needs a restriction to learn to store glycogen in the muscle. The restriction is the feeling of lacking something. The muscle, which has been deprived of carbohydrates from D-7 to D-3: 'I need to build up reserves because I am frustrated and deprived.' Consequently, when the diet switches towards carbohydrates, storage is more efficient. Adapting to a restriction is one of the body's major abilities, ensuring optimal adaptation without going as far as overtraining. Gilbert Prs A sports doctor at the CHU of the Piti-Salptrire A former marathon runner

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Hydration: why it is important to drink from the first refreshment stand onwards Gilbert Prs, a sports doctor at the CHU of the Piti-Salptrire (Paris), explains why it is important to drink right from the start of an endurance race. During a mechanical effort such as running, the body produces heat. Excess heat is mainly eliminated in the form of sweat on the surface of the body. This water is drawn from the blood, the liquid which is between the cells and from the cells themselves. Dehydration is greater the higher the external temperature: exchanges between the skin's surface and the environment are thus lower. During dehydration, there is a simultaneous reduction in VO2 max, or maximum oxygen consumption: which is reflected in a relatively higher work output and over consumption of glycogen. Reserves of this super-fuel, which is stored in the liver and the muscles, are limited and there is a risk of running out of energy. This is what is known in marathon terms as the wall. Remember that the body turns to lipid channels when its stores of sugar are exhausted. But these channels are much less effective: the risk of counter performance is therefore greatly increased! Clearly, dehydration should be avoided as much as possible. Bear in mind: when you begin dehydrating, the process of emptying the stomach slows down and pressure inside the intestine reduces. Consequently, the body, despite its need, rehydrates more slowly. It is important to hydrate as soon as you begin to sweat. If it is hot, sweat will be produced very early on. It is important to drink at an early stage. When it is cold, thermal exchanges with the surrounding air can be significant, and you therefore sweat less. It is possible in this case to drink less. Drinking from the first refreshment stand onwards enables to you prevent dehydration following the production of sweat generated by exercise. You can sweat as much as two litres per hour. Gastric emptying on the other hand, (i.e. evacuation of the alimentary bolus: solids and liquids) rarely goes beyond 1.5 litres per hour. Drinking early means your body is constantly supplied with water during effort. Especially if the effort, as in the case of a marathon, takes place over several hours. Drinking lots, sometimes excessively, to compensate for dehydration can have negative consequences: a significant amount of water remains in the stomach. This leads to an unpleasant feeling of bloating. It is recommended to drink at each refreshment stop from the first one installed by the organisers onwards, and in moderate quantities. Remember, to conclude that not all runners are affected by dehydration in the same way. Some tolerate it better than others. One thing is sure: no-one ever produces a great performance when it is really hot.

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Health

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A few important tips before starting the marathon Your body will experience significant stress during the Schneider Electric Paris Marathon. Pampering it before the big day will help avoid some discomfort which may hamper your enjoyment of pounding the streets of the capital. > Check your toenails All you need to do is look at the feet of certain runners to see that toenails suffer enormously during a marathon. The extremities, which are direct contact with the shoe, should not be neglected. It's a good idea to visit a chiropodist about ten days before a marathon or long-distance event, advises Serge Isidro, chiropodist and former President of the Association Nationale des Podologues de Sport (ANPS). This gives your nails time to grow back. They should be neither too short nor too long. And make sure to follow the shape of the toe. Be careful not to cut the little bits of your nails at the sides: this can sometimes lead to ingrown nails. > Treat any minor injuries Minor cuts or irritated areas - particularly behind the heel - can go unnoticed in everyday shoes if you are only walking a few hundred metres. But during a marathon, these grazes and irritations can get worse, causing bleeding and sharp pain. It is better to prevent them and carefully examine the feet as well as any areas in contact with fabric during the marathon (torso, pubic area) to check that no injuries will bother you during your race. If broken skin is not entirely healed, cover it with a sticking plaster. It's already well known that the same goes for the nipples and any areas likely to heat up. A layer of anti-chafing cream should be applied (particularly under the arms and on the inner thighs). > Choose your socks and shoes carefully Pay particular attention to the sizes. Serge Isidro, who cares for many runners' feet says: Feet get longer when we are running. Running shoes should therefore be bigger than your everyday shoes. Up to a size bigger. And as for socks: new technical fabrics are best. Avoid wearing socks with too many seams to prevent chafing. Anything that increases friction between the skin and the sock should be avoided.

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Make sure you rest before a marathon!

The days leading up to a major event such as the Schneider Electric Paris Marathon should help you prepare as best possible for the coming effort. Sleep (lots of it), training (a little) and nutrition: it all makes sense > Save your energy! The increase in kilometres over the four to six weeks leading up to the big day, with long training sessions lasting over two hours, will have left its mark. Even if you don't feel particularly tired on in pain, your body has been under an unusual amount of stress. It is important to rest in the lead up to the event to allow your muscle fibres and tendons to recover. Its logical, therefore, to significantly reduce the length and frequency of your training session, particularly during the last week. It is generally said that the tapering period - two weeks before a marathon - should be accompanied by a reduction of around 50% in the kilometres you run (while keeping the same pace as during the preparatory phase). > No reason to change your habits Feeling nervous before a race is sometimes down to changes in your behaviour. Without knowing why, runners prepare for a marathon either by starving themselves or by stuffing themselves (sometimes both during the same week), changing their natural habits and turning their day-to-day routine on its head. The days before a marathon should focus on rest. Nothing more. The body likes stability. Don't disrupt it. In practical terms, stick to the basics and don't change anything about your routine - especially if participating in the marathon doesn't involve a long journey or different time zone. > Don't feel guilty The weeks and months of training have left their mark. Whether you like it or not, your body has got used to a certain amount of discipline, developed over increasingly long and sustained effort. Running less - even if it's for a good cause - might be difficult... Two things to bear in mind: . You will lost none of what you have achieved by reducing your training load for a few days. None of it! There's no point in panicking and thinking that the kilometres you run in the last week will have any impact on the quality of the performance you will put in, or your ability to satisfactorily rise to the challenge of running 42.195km. . You need to listen to your body and 'indulge' it in a bit of movement if it needs it. But remember, in the last few days it is better to do short, rhythmic sessions rather than long runs at endurance pace.

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Community

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Eco-responsibility: a matter which concerns everyone! One of the reproaches often made about running events for the general public is that they pollute the environment. A little civic-mindedness could really make a difference > Making sure you take in enough energy is good, but it's even better not to throw anything away...

Over the past few years, effort gels have become indispensable for long-distance races, to the point that some runners consume four or five during a marathon. Special belts can be used to carry your gels without difficulty during a race. Pockets at the back of your shorts or pouches fastened round the waist are also practical ways of carrying them. Gel tubes should be consumed a few hundred metres before the refreshment stands so that you can then drink a few mouthfuls of water and rinse your mouth and hands if you need to. You can then keep hold of your tube and throw it in one of the bins positioned on either side of the route

after the refreshment stands. Another option is to keep the empty tubes until you get to the finish line. If they are tucked away (in a pocket or belt) before you take them, you can always put them back afterwards. Remember that these tubes aren't biodegradable. And there are thousands of objects thrown onto the road which generally need to be cleared up after the race. > Learn how to aim for the bins! Drinking is important. Crucial, in fact! A few mouthfuls every five kilometres is generally enough, but it's possible to drink more (rarely less) depending on the weather conditions and your running ability. If you were to look back at a race route taken by several tens of thousands of runners you would soon realise the quantity of plastic bottles or cups left behind and the problems this causes. Does it have to be like this? Of course not. There are many bins at the refreshment stations. Everything has been done to make it possible to throw empty containers away without wasting time or effort. Watch out for the caps: for bottles to be recycled, these have to be removed. This is why the volunteers generally remove them before handing them out. Keep these common sense rules in mind they demonstrate your respect for the volunteers and the local people living along the race route. It takes a considerable amount of work to get the public roads back to their original condition after a race. Of course, that too can be avoided...

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First of all, finish! The priority in the lead up to the Schneider Electric Paris Marathon is to convince yourself that the main objective is to finish the 42.195km... Wouldn't you like to know... if you'll stick to your race plan to the letter from the first few hundred metres onwards, if your time at the halfway point will be on a par with your expectations, if you'll lose more or less five minutes after the 30th kilometre, if you'll meet the objective you have set yourself... Taking part in a timed event is often synonymous with an obsessive fear of the stopwatch. Even beginners are haunted by it. It's a shame. Everyone agrees, running should be a pleasure. Don't ever forget: the marathon distance is demanding. Whether you are running 42.195km for the first or the fiftieth time, you need to stay humble and listen to the voice of reason, rather than the clock. First of all, finish! And don't do anything - in terms of your pace from the very start - to compromise the rest of your journey. How do you know if youre running at the right speed? By listening to how your body feels. An amateur marathon runner is never out of breath. Getting your heart rate up means running into trouble. Of course, its natural to want to respect a strategy which you have developed over a long and detailed period of training. But you also need to know when to adapt. Stay within your comfort zone. At the start, in the middle and for as long as possible. A marathon is often - almost always - accompanied by a certain amount of muscle aches and the feeling that your body is being drained of all its strength. Don't forget: the priority is to finish. The stopwatch can come later...

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Security

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Risk-free running in a race pack Participating in a mass event means running in a race pack of thousands of runners, and respecting a certain etiquette in order to avoid jostling or causing a fall. > Before the start When you sign up for the race, you are allocated to a starting area. This principle - which still bothers some runners - has one main aim: to make sure that runners of similar levels are grouped together. This prevents situations where there is too big a gap in speed, causing jostling (or even bottlenecks) which can be dangerous. It is therefore important to go to your starting area without cheating and without making the volunteers' job more difficult. > The first few hundred metres This is without a doubt the trickiest bit of the race. Particularly for those who are not used to mass starts. It is important to overcome the emotion of the moment - without curbing it completely - in order to keep a clear head. Look up regularly to check that the runners in front of you are moving forward steadily. Try to follow your line without changing trajectory too often. It is possible to spread your arms out slightly in front of you to create a minimum amount of space and prevent a fall. But do it calmly, without tensing up. > Refreshments Always a special time! This is where lack of lucidity can become the most obvious. Clumsy movements, random trajectories, aggressive behaviour. Two priorities: anticipate and stay calm. If you have decided to take a gel, do so before the refreshment stand, so that you can concentrate fully on taking a bottle or cup of water. When you get to the tables (for those who are not drinking on the go), don't go from running to walking without checking that you are not affecting runners behind you. Take what you need and move quickly away. Direct access to the refreshment tables should be free of all traffic. And of course, throw your bottles and gels into the bins and not on the road! > At the finish Of course you want to celebrate your victory and the end of your race as soon as you have crossed the line. But - and even though some people might get angry about it - you still need to keep moving forward. No rush, and keep celebrating, but walk so that the runners behind you can also enjoy a clear run across the line. Collecting your medal, getting refreshments, left luggage: dozens of volunteers are working to make this time as friendly and smooth as possible. Make their job easier!

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Recovery

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Take time to recover after a marathon It's more than just common sense, it is important to let your body recover after a marathon. Don't be in a rush to get back to training. > At the end of the race It is important to restore your glycogen reserves as quickly as possible. This is the fuel you have exhausted during the race. The body stores it much more efficiently during the two hours following the race. Eat as soon as possible, especially bananas, energy bars or foods such as bread, pasta and brown rice. Drink water throughout the day and check the colour of your urine is clear, evidence that you are adequately hydrated. Avoid lying in a hot bath for too long (a warm shower is better) and dress warmly. If you can, lie down quietly for an hour to rest and go over your race again in your head. > D + 1 to 3 It's normal to have sore legs! Studies show that muscle inflammation (aching muscles) can last up to two weeks after running a marathon. It makes sense therefore not to run. Walking, on the other hand, can contribute towards eliminating toxins. Avoid any effort for three days - even swimming or cycling. Rest and continue to eat regularly (without skipping meals), focusing on complex carbohydrates (white meat, fish, eggs) which will speed up the rate at which your damaged muscle fibres repair themselves. > D + 4 to 7 Your immune system has been rattled by the length and intensity of the race. An increase in respiratory infections has been reported in the days following a marathon. Keep listening to your body and organise your time to ensure you get several consecutive nights of more than eight hours sleep.

The second half of the week after a marathon might be time to start thinking about a first run. Jog very gently. No more than 5km. If you still have sore tendons, make an appointment with your physiotherapist to check that you can gradually take up running again or whether you should wait. > D + 7 to 14 Hopefully you will now want to run again. Go on recovery runs of no longer than 10km and analyse honestly your experiences of the post-marathon period. It is now time (if you haven't done it already) to start thinking about your next objective. A half-marathon or a marathon in six months. Between now and then and to add a bit of energy to your training, you could start to prepare for a 10km race.