London Marathon 2020 tips: Training, exercise, diet…

London Marathon 2020 tips: Training, exercise, diet plan and when the ballot opens

Inspired by the masses and thinking about running the London Marathon next year?

Thousands lined the streets in the capital to watch runner from all over the world take on the 26.2mile course.

And there will be many looking to take part in 2020 with the ballot now open for wannabe runners to sign up to - but be quick: the deadline is Friday, May 3 at 5pm (UK time).

But participating in a marathon takes plenty of hard graft, dedication and training.

Mirror Online Sport fitness expert NICOLA MARTIN breaks down everything you need to know - from exercise plans to nutrition - if you want to prepare properly for the experience of a lifetime.

The ballot is now open for the London Marathon 2020 race (Lensi Photography / SplashNews.com)

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Where to start? That’s the question most amateur runners will ponder. Essentially, there are three key steps you need follow in order to prepare for a marathon

1. The right training plan.

2. The right nutrition.

3. The correct equipment.

Nutrition is a big part to any health and wellness journey. With a balanced diet on a routine basis will help achieve great results.

There are three elements of nutrition to balance: carbohydrates, proteins and fats.

Protein is a very important as it helps with muscle growth and repair protein sources such as chicken, fish, eggs and beef (plus, there are vegan alternatives).

Training is a key part of preparing to take on a marathon (Getty Images/Caiaimage)

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Carbohydrates, meanwhile, help to fuel the body, especially for anything long distance such as a marathon. Complex carbohydrates are your best fuelling foods such as wholegrain bread/pasta, brown rice, oatmeal and vegetables.

Good fats are a major storage form of energy in the body and needed in the diet for good health. These include: avocado, nuts and oils.

Here’s an example of what your daily intake should look like:

Breakfast: Oatmeal & berries

Lunch: Wholegrain bread, chicken & salad.

Dinner: Brown Rice, Grilled Salmon & broccoli.

Snacks: Nuts

A breakfast meal such as oatmeal and berries can provide a decent start to the day before training (Getty Images)

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Planning training for a marathon can be very difficult. But having a plan in place will help you achieve your goals.

Here’s what you can do:

-Aim to do 3-5 runs per week with only 1 long run (increased per week) starting at 12-15 miles a week.

-Strength training for lower body is very important (weight training).

-HIIT (High Intensity Interval Training) help with fitness levels. For example, hill sprints: 30 seconds off and 30 seconds on for 8-12 reps. This will really get your heart pumping.

-Stretching correctly before and after a run ill prevent injury.

-Have a good rest of 1-2 days a week with 7- 8 hours sleep a night.