Jack Waitz gives good advice and tips before the Danske Bank Oslo Marathon!

Here you will find useful advice and tips before setting out on one of the distances during the Danske Bank Oslo Marathon on Saturday 19 September!

-It is important to remember that the basis for completing the planned distance is laid through the spring and summer training sessions. The last week before the race, the training should be done. Now it's about collecting profits, and doing the right things in the last few days that remain.

-I recommend running shorter than normal and calm sessions the last two weeks before the race. Feel free to run a so-called alarm three to four days before the race, such as 3-4 x 1000 meters at your competitive speed.

-It is important to get acquainted with the trail, as well as check the weather forecast in advance. Both temperature, wind and humidity are crucial for choosing a running outfit. Do not dress too hot. Pack the equipment well in advance, and if possible, pick up the start number the days before the race to be able to calculate a good time on the race day itself.

Some body parts are more exposed during long runs. Recommends lubricating exposed areas with grease (eg Vaseline). It may also be a good idea for men to tape their nipples to avoid unpleasant and unnecessary bleeding due to rubbing against the singlet / t-shirt.

-I recommend that the meal (s) end at least 2 hours before the start of your distance. Do not experiment in the digestive tract just before the race, and drink enough before you start. A good old rule is that if you have to charge the water every 3 hours then you are well hydrated.

-Plan early arrival on race day, both to have time to warm up and calm down before the start. Remember, the shorter the distance to be completed, the longer the warm-up should be, he says. Recommends that you make up your mind about how you want to set up the race.

-Be realistic in the goal, there is often a gap between expectations and reality. Feel free to use cruise control. There will be more pacemakers on the distances half marathon and marathon.

-Ideally, it is best to run as evenly as possible throughout the race. Do not get carried away in the beginning. A too fast opening can ruin the whole race. Feel free to use a watch to check the mileage times. Good runners always try to run the last half faster than the first, Waitz continues.

-Remember to drink regularly during the race. How much depends on the distance and planned time. It is recommended that those who are going to complete the longest distance should drink at all fluid stations. Sports drinks are recommended, if you have experience with this in advance. The race itself is not a time and place to test an energy bar or a gel, but here too it is important to use the experience that has already been gained.

-For the longer distances, it is wise to divide the race into shorter sub-goals. You will get tired, but keep in mind that everyone around you is at least as tired.

-When the goal is finally passed, it is recommended to absorb nutrition as quickly as possible after the race, the faster the better!

Good luck with the race!

GOOD ADVICE IN SHORT FORM FROM JACK WAITZ

•  It is important to get to know the trail.
• Follow the weather forecast in advance. Both temperature, wind and humidity are crucial for choosing a running outfit.
• Do not dress too hot.
• Pack the equipment well in advance.
• Get a start number the days before the race, if possible.
• Lubricate exposed areas with grease (eg Vaseline). It may also be a good idea for men to tape their nipples to avoid unpleasant and unnecessary bleeding due to rubbing against the singlet / t-shirt.
• Finish the meal at least 2 hours before the start of your distance. Do not experiment in the digestive tract just before the race, and drink enough before you start. A good old rule is that if you have to charge the water every 3 hours, then you are well hydrated.
• Plan an early arrival on race day, both to have time to warm up and calm down before the start. Remember, the shorter the distance to be completed, the longer the warm-up should be.
• Remember to drink regularly during the race. How much depends on the distance and planned time. It is recommended that those who are going to complete the longest distance should drink at all fluid stations. Sports drinks are recommended, if you have experience with this in advance.
• The race itself is not a time and place to test an energy bar or a gel, but here too it is important to use the experience that you have gained.
• Take in nutrition as quickly as possible after the race - the faster the better.