Are you running a distance in the Oslo Marathon? Coaching legend Jack Waitz shares great advice with CopyCats' customers on how you can finish in style – whether you are lining up for the 10K, half marathon or marathon.
Autumn's big running festival – the Oslo Marathon – is fast approaching. As a participant, you should have laid a good foundation throughout the year so that you can focus on peaking your fitness in the final weeks leading up to race day, says Jack Waitz.
– It is very good to get in some slightly longer runs now and perhaps also practise drinking a bit along the way. The preparations shape up differently depending on which distance you are going to run, but the biggest job you should have done already.
Waitz, who was married to and the coach of Norway's most successful long-distance runner of all time, the late Grete Waitz, is a recognised running expert and has coached both elite runners and recreational runners in his career. Something perhaps not everyone knows is that Jack actually also helped start the Oslo Marathon back in 1981 – and he is still involved in the event.
Half marathon the most popular distance
Close on 20,000 participants will make their mark on central Oslo on 16 September. Jack believes some of the popularity of the Oslo Marathon comes from the fact that everyone can find a distance to suit their level of fitness and ambition.
– The 10-kilometre run is something most people can complete without any problems with a little preparation. But there is no doubt that the half marathon is the most popular distance, he says and elaborates:
– A half marathon is a distance that for many is quite demanding, but which nevertheless cannot be compared with running 42 kilometres.
Still prepared when the starting gun goes off
Jack Waitz says that no preparation can guarantee a 100 per cent success during the race. Even so, it is crucial to plan what you can – for example, when and what to eat before the race.
Generally, we say that eating any later than two hours before going for a run isn't a good idea. And then it's very sensible to eat something you're used to eating, but perhaps be a little careful with salads and dairy products.
It is also important that the body is well hydrated before the start, he says.
– Drinking well beforehand is very important, though naturally without overdoing your fluid intake.
You should also have planned your clothing in advance, Waitz emphasises.
– My best advice is to be aware of what temperature you will have on race day and plan your kit accordingly. Lay out your clothes well in advance so you know what you are taking with you.
Do you need branded running gear? We have a large selection in various styles and materials.
Avoid opening too hard
When the starting gun goes off and the adrenaline is pumping through your body, it is easy to overestimate your fitness and go out far too hard. That is a trap that many – especially first-time runners – fall into.
– Whether you are setting out on a 10k, half or full marathon, it is important to have a realistic attitude to the time you think you can run it in, says Jack Waitz.
– Plan the race and stick to the plans you have made, avoid getting too eager. Almost regardless of the distance, the key is not to start too hard so that you get off to a bad start!
He also has a tip for those setting out on the two longest distances:
– Remember to take on fluids and energy gels along the way. And you must start drinking early, don't wait until you are thirsty.
Don't stress about your running technique
Are you worried about your running technique? Then it might be good to know that even a running guru like Waitz has a very relaxed attitude towards precisely that.
– For most people who are going to participate in Oslo Marathon is the most important thing to get out and run, regardless of technique. The more you run, the better technique you get. But surprisingly few have really bad technique, he says, adding that there are a few points you should bear in mind:
– Stand up straight, get your weight directly over your hips, do not brake too much on your heel and do not run too much on your toes. Try to be loose and relaxed in your body and keep your arms in the direction you are running, Waitz concludes.
Introduced CopyCat for the Oslo Marathon
Waitz and our own CFO Ole Petter Hindrum know each other from the running community and have had a good and close collaboration for many years. Since 2010, CopyCat has been a proud sponsor of the Oslo Marathon, and we are also a mentor company for Active Against Cancer, which Grete Waitz founded together with Helle Aanesen.
