The last 48 hours is where people often get things wrong about what they should do. The following list of tips will help you prepare and have you ready for the start line:

■ Ensure you are adequately hydrated. By hydrated I mean water. Hydration for a race needs to start well before the race. Aim for 2-3 litres of water per day.

■ Aim to get a massage a few days before to have your muscles ready.

■ Use a foam roller or trigger point balls to once again reduce your potential for injury by working on your sore points and problem areas.

■ Aim to eat carbohydrates like vegetables, rice and pastas and consume some protein in the form of chicken, fish or tofu the evening before and even two nights before. Avoid heavy proteins like red meats.

■ Breakfast on race day should be light: carbohydrates, cereal, toast, fruit to ensure you have enough fuel to get you through.

■ Ensure a good warm down after the run: a light jog, include stretches and foam rolling again. An ice bath or cold shower will do great.

■ Post-race ensure you are consuming a good amount of water and electrolytes to replace what you have lost through the run. Add carbohydrates and protein after the race to ensure correct muscular recovery.

These small pointers all aid in helping you prepare and recover from a long-distance run. Preparation is key.

Happy training!

Lukas Chodat is the director of Chodat Fitness.