This archive report was first published on 27 October 2021.
As the 18th edition of the Standard Chartered Nairobi Marathon approaches, Paralympics 5000m record holder Henry Wanyoike has some valuable advice for participants. Wanyoike, who has received three state commendations, spoke to Standard Group's Spice FM on October 27, 2021, about his tips for a successful marathon.
According to Wanyoike, one of the most important things to do is to get used to your running gear at least a month before the marathon. This includes your shoes and clothing, which can cause discomfort if you're not used to them.
“Kindly get used to your kits at least a month to the marathon,” Wanyoike advised. “This will help you avoid such discomforts like blisters during the run.”
Wanyoike also emphasized the importance of hydration, suggesting that participants drink at least four liters of water a day leading up to the marathon. He also recommended eating a lot of fruits and starch to get the energy needed for the run.
“Kindly eat a lot of fruits with starch to get the energy for the run,” Wanyoike said. “Have a banana during the race or after, it will give you instant energy.”
When it comes to rest, Wanyoike advised participants to go to bed much earlier the night before the marathon to help relax their muscles. He recommended getting at least 6-8 hours of sleep, starting four days before the marathon.
“About 6-8 hours sleep is good, you can start doing this four days to the marathon,” Wanyoike said.
Wanyoike also warned participants not to try to keep up with the pace of their opponents, but rather to run their own race and finish strong. “What’s important is the finishing, don’t kill yourself if you can’t win,” he said.
Finally, Wanyoike emphasized the importance of discipline and teamwork in sports. He advised participants to join small groups within their area to get support and motivation, and to link up with neighborhood clubs to create a running culture.
