FEED YOUR LEGS
The more miles you run, the more important nutrition and hydration become. Carbs, fluid, protein - get it right and keep your body running at peak performance. Take a look at our range of essential running products specially created to keep you stronger for longer.

LOOK AFTER YOURSELF
Injuries can shatter your marathon dream. So get the right advice and avoid the shin splints, knee pain and lower back issues that can plague the unprepared. We've teamed up with Physio&Therapy UK to give you discount deals on specialist treatment for long-distance runners. Get an online consultation now.

RUNNING RIGHT
Go faster. Stay injury-free. Get the right technique. Our newest partner The Running School can teach you efficient and effective running biomechanics - improving your performance whatever your level.

IF THE SHOE FITS...
26.2 miles is a lot of pavement-pounding - so your trainers need to be up to the job. We've hooked up with Sweatshop to make sure you're properly shod for your marathon. Put your best foot forward - find your perfect running shoes here.

FUEL ON THE GO
Putting in the miles? Make sure you have a full tank. Take Lucozade Sport Carbo Gels and Lucozade Sport Jelly Beans on your runs - they're a great source of fuel, and are easy to carry in a pocket or wristband. And stay hydrated with your favourite sport drink.

WHEN TO SLOW IT DOWN
If you've put big miles in the bank with your long runs, you can start tapering your training to make sure you arrive at the start line in peak condition. Start reducing your runs progressively between 40-60% from up to three weeks before the race, but don't think of this as a rest period. It's all part of the plan.

RELAX AND RUN
You might be tempted to cram in more training as the marathon draws closer. Relax. Hammering out long runs won't improve your fitness - you'll just get tired, lose motivation and could even get injured.

If you feel stressed or think you've fallen behind on your training, take time to re-evaluate your marathon goal. Be happy with the goal you set yourself and keep running. Make the start line and the chances are your determination will get you to the finish line.

Here's how to relax in race-week:

• - Don't run on the Monday before the race, mark this as your rest day.
• - Keep some frequency up with your runs, but reduce the intensity and duration. Don't do more than 4 miles in any run after your rest day.
• - Don't forget to stay on top of your hydration, monitor your urine colour daily and drink according to your needs. As a guide, aim for at least 2 litres of fluid per day.
• - As part of your carbo-loading strategy and to ensure you stay well fuelled, eat high carbohydrate snacks before and after your lighter runs.
• - A short 10 to 15-minute run on the penultimate couple of days before your race is plenty - save your energy stores and wait until race day to show what you can do.

Here's how to get your pre-race nutrition right:

1. Include carbs in every meal the day before the race - potatoes, rice, pasta, wholegrains, quinoa and couscous are all good sources of energy. In the two to four days prior to your race, increase the amount of carbohydrate in your meals and snack regularly across the day. Try to take on board around 7-10 grams per kilogram of your body weight per day. For a 60 kilogram runner this equates to between 420-600 grams of carbohydrate. Eating large amounts of carbohydrate can be uncomfortable if you're not used to it, so gradually increase your carbohydrate intake across the week and break total daily amounts into smaller, regular meals and snacks. Start with the lower side of this range if you've never carbo-loaded before. Also use sports drinks containing carbohydrate and fruit juices to supplement these amounts.
2. On the day before your race, eat an early dinner which is high in carbohydrates and contains some protein. Practice your pre-evening race meal a couple of days before and stick to what you know and are familiar with.
3. Carry snacks around, like a Lucozade Sport Energy Bar, some dried fruit or a jam sandwich to avoid a drop in energy levels.
4. Eating out the night before? Get an early reservation - you don't want to eat late.
5. Don't devour enough pasta for 10 people the night before your race - you want to run the course, not roll round it.
6. Stick to foods you know work for you, and minimise roughage to reduce stomach problems on race day.
7. Aim for nutritious, healthy food choices during race week.

• For more information on fuelling up, download our marathon nutrition guide.

Our elite coach on how to get your body in tune for race-time:

1. Start your last two long runs at the same time as the race will begin - this lets you practice everything from preparing your kit to getting your sleeping patterns right.
2. Aim to get high-quality, restful sleep on the two nights before the eve of the race.
3. Set your alarm to go off progressively earlier as race day approaches, and get out of bed straight away - which might mean going to bed earlier.
4. Practise the timings and quantities of your meal the night before and your breakfast on the day, and work out how much time digestion takes before you need to visit the toilet.
5. Think yourself ready in the five days before your marathon - spend five minutes at the time your race starts to look back on the positive experiences you've had while training, and to remind yourself of your race-day goals.

WE'VE GOT THE BOTTLE TO BREAK RECORDS
Last year Gavin Rees donned a Lucozade Sport bottle and set a new Guinness World Record. His time of 3:53:26 made him the fastest man to run a marathon dressed as a bottle.

Will 2012 see another record run? Follow our bottle runner's progress on Facebook and Twitter to find out. And watch out for him at Lucozade-partnered events as he gets used to his costume before the big day.

RUNNERS NEED CARBS IN RACE LEAD-UP
Runners that loaded up on carbs the day before the race were more likely to record faster times. So supplement your main meals with carbohydrate-based snacks throughout the day before the race. Think porridge for breakfast, jacket potato for lunch and pasta for dinner, with snacks like rice pudding, Lucozade Sport Body Fuel and a bagel throughout the day. Our Sport Scientists recommend you eat around 7g of carbs per kilogram of body weight the day before a race.

MOST RUNNERS TOOK OVER 4 HOURS
Research tells us most will conquer their challenge in over 4 hours - which means the race is considered an ultra-endurance event. So you'll need extra fuel in the tank. We provide Body Fuel drinks and Carbo Gels on the course to make sure runners' carb levels are topped up for the entire race. Our Sport Scientists advise holding onto a 330ml Lucozade Body Fuel bottle given away on course and sipping your way through it over 10-20 minutes.

GOLDEN RULES
If in doubt just remember these golden rules and with the right training behind you, you'll make this year's marathon your best yet.

• - Set realistic pacing goals.
• - Eat and drink enough carbs.
• - Always remember to run your own race.

Research taken from 2008 London Marathon.