Top tips for runners in training for this year's Edinburgh Marathon

WITH around four weeks to go until the Edinburgh Marathon, runners will be in full training mode ahead of the big race.

A new training guide, developed by New Balance, has been crafted by experts in nutrition, exercise, sleep science and psychology to take participants through the final month leading up to the run.

Here are a few top tips if you’re lacing up your trainers and taking on the challenge on May 27….

Diet Week 1 – Michelle Newitt, The Sport Nutrition Coach

“My ultimate dietary advice for those training for a marathon would be to stick to clean and natural foods as much as possible. In week one you’ll still be training pretty hard, and as endurance training requires a higher level of vitamins and minerals than less demanding exercise, it’s important to include an abundant amount of brightly coloured fruit and vegetables in your diet.”

Exercise Week 2 – Ben Barwick, Full Potential

“You can’t train hard all the way to race day. Marathon fitness is gained over many weeks of training, not in the last few. It can be really tempting to just try and squeeze in one extra workout or a marathon-length run at this stage, but if you do that you won’t be well rested for race day. I always prefer athletes to get to the start line of a marathon well rested but slightly undercooked with their training, rather than having done too much and be fatigued.”

Sleep Week 3 – James Wilson, The Sleep Geek

“When the going gets tough, either during training runs, tapering, or on race day, remembering why you’re running can provide an extra motivation boost. Consider what’s really fuelling you and use that to spur you on – be that a special person or cause, or the amazing sense of self-satisfaction when you finish.”