WITH the Oxford Half Marathon less than two weeks away, hundreds of runners will be pounding the city’s streets to get the miles in over their last bout of training.

But as well as making sure they can cope with the extra distances, they should also make sure they don’t stress out their bodies.

That’s the advice of Oxford personal trainer, Rachael Willis, who has shared some top tips, encouraging runners to keep a close eye on nutrition and recovery as they enter the final stages of training.

Carbohydrates like pasta, rice and bread, should make up half of a runner’s intake.

Ms Willis said: “In the last few weeks, make sure you eat adequately. Now is probably not the time to be dieting,”

“You need quality food: enough to fuel your body, but don’t use the training as an excuse to overeat.

“Your main source of energy will be slow-release, nutrient-dense, quality carbohydrates. Protein is important for muscle repair, especially post-training. Choose lean sources such as poultry, fish, lentils.”

Runners should also stay hydrated, said Ms Willis, who has been a personal trainer for five years.

“If you’re using sports nutrition products like gels or energy drinks, practise using them in training. Make sure the official race nutrition brand agrees with you or be prepared to supply your own.”

Eating properly is especially important after a hard session.

The 36-year-old added: “Consume fast-acting carbs and protein to kick-start the recovery process as soon as possible. A recovery shake with a carbs and protein ratio of 3:1 or 4:1 is ideal.”

Intense runs should be followed by stretching and massaging with a foam roller, she added. This technique allows runners to release tension and gets rid of tightness in their muscles.

Ms Willis, who used to work as an editor for a publishing company, said: “The most important thing is to listen to your body. Deal with niggles and injuries as soon as they arise, before they develop into something more significant.”

She stressed the importance of a dynamic warm-up before each run and adequate rest after. This is the time for your body to recover and repair for the next run.

“Keep a training log so you can review your weekly mileage and the intensity of your training.

“Ensure your runs have lots of variety in distance, intensity, terrain, duration.”

Instead of training until the very last minute, runners should taper the last week by running less and resting more.

They should also watch out for signs of over-training, which according to Ms Willis can include “being unusually tired, lack of energy, picking up lots of niggling injuries, susceptibility to colds and viruses, elevated resting heart rate, problems sleeping, having to make more effort for the same session and taking longer to recover from muscle soreness”.

Asked for practical tips for the day of the race, Ms Willis said: “Never race in new shoes. Make sure your trainers are worn in to avoid blisters, rubbing, etc.

“Get your outfit sorted in plenty of time to ensure it’s comfortable. You want to be focused on your performance and enjoying the race, not adjusting your clothing.

“Take layers to wear before and after the race. Check the forecast before you leave.

“Arrive on time to reduce stress, familiarise yourself with the start area, beat the queues for the loos and soak up the atmosphere. You’ve worked hard in training so this is the time to enjoy it.”

The Oxford Half Marathon is on Sunday, October 11. The race starts at 10am from St Giles.