One week left to the race - Sondre Nordstad Moen's best tips

By: Sondre Nordstad Moen, SK Vidar runner, Oslo Marathon ambassador and Europe's fastest marathon runner. 

You do not get better the last week. No workout can make you feel better physically. As a general rule: Collect profits, keep your legs spiked - it is not necessarily good to lie on the couch all week, but do not go on any hard trips. Many people become anxious that they have not trained enough and go on long trips the week before. My tip is to get used to the shape you are in, and run some shorter and calmer sessions.

I usually run 4-5 days before, about 50 minutes at my normal long-distance speed. Then I usually run a 5 km in the end at the planned marathon speed. It is mostly to stop by a normal running rhythm. I am often surprised that it does not feel as easy as it should. It will still be easier on the marathon day - then you have a back to hold, and you enter a competition mode. It is easy to get negative thoughts when the last training session before the race feels heavy, but do not emphasize the session. You have to trust the training you have put in advance.

Regarding food and drink, it is very important to be in fluid balance. Take extra care of this the last three days before the race. You do not have to overdo it and walk around with a water bottle everywhere, but make sure you drink enough. The day before, I usually drink a little thin sports drink between meals. Maybe up to one liter. I also emphasize eating more carbohydrates and cutting out things with fiber, a lot of fat and generally things that stay in the stomach for a long time. This is perhaps especially for those who run the longer distances. On race day, however, no matter what distance you run, you should avoid foods that you know can upset your stomach.

Of clothing, I recommend having a little too little, rather than a little too much clothing. It gets hot after a while anyway, so it does not matter to freeze a little on the starting line. I recommend short tights or split shorts and a light upper in technical fabric. By all means do not wear cotton! Wear relatively new socks, not the ones you have washed 50 times. Feel free to choose socks that are seamless, to avoid friction. Also wear sneakers that you are familiar with and that you know do not give you problems. Do not run with brand new shoes - there may be differences in shoes, even with the same model, so make sure you have used the shoes at least 2-3 times before. Another concrete tip to avoid friction, whether you are struggling with sore nipples, rubbing between the thighs or gait - use Vaseline! And my personal tip, which I am always careful with: Bring your own dope paper, in case the toilets are empty. It's awful to go on a long trip without having dried properly

MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious