25,000 runners will start on Sunday, October 8th, at the foot of the Eiffel Tower for this essential running event. As the sports and popular event approaches, it is important to remember some tips to complete the 20-kilometer race in the best conditions possible.
If you are not an experienced runner, it is not too late to follow some basic rules before putting on your shorts and shoes and picking up your bib on Saturday. According to former marathon runner Jean-Baptiste Protais, with just 10 days left until the race, physical preparation is complete. “Ideally, you should start 12 weeks before and run 3 times a week to make real progress. Running is an investment! You can still do the race without preparing as much, but it will be more difficult. And if you haven’t trained a week before the race, it’s too late, as you need to rest from training. It is also important to sleep well, stay hydrated, eat healthily, and eat carbohydrates such as pasta or rice the night before the race, as the body needs fuel.”
And what should you have for breakfast on the day of the race? According to Jean-Baptiste Protais, you should not change your habits. “You should do what you usually do, not take any miracle products or follow someone’s advice. If you drink tea, have tea, if it’s coffee, have coffee, a slice of bread or crackers. However, you should not eat too much to allow time for digestion. Ideally, you should finish eating three hours before the start. But don’t forget, the important meal is the one the night before.”
To avoid giving up or finishing completely exhausted, it is also important to avoid changing your goal at the last moment. It is advisable to stick to the pace you have practiced during training. “The pitfall to avoid is starting too fast, as it produces lactic acid and tires you out. Therefore, the ideal race is a steady one. It is a difficult exercise. If you finish extremely fast, it means you didn’t go fast enough before.”
One final tip to avoid any unpleasant surprises: do not run in new shoes! Wear a pair of running shoes that have had time to adjust to your feet. And to make sure you don’t forget anything in the rush, prepare your bag the night before. And if you happen to oversleep and miss the start, you can watch the race live on France 3 Paris Ile-de-France.
