Well, Mancs, it’s that time again – time to lace up our running shoes, get our homemade signs at the ready and pray for good weather as the Manchester Marathon is nearly hereand we have tips.
2024 is already shaping up to be a historic year for one of Europe’s most popular races and the UK’s second flattest marathon (good news for those of you taking part) and we genuinely can’t wait to see the city and the rest of Greater Manchester buzzing with excitement as hordes of runners descend on 0161.
But before we come flying out of the traps too fast, you know what they say: fail to prepare, prepare to fail. Luckily, we’re sure all of you wonderful people have been putting the same graft into training as you do any other day. Nevertheless, we’ve still got some extra bits of useful advice for this final week.
And it’s not just from us part-time runners; Team GB Olympic marathon runner and professional adidas athlete, Steph Kessell (née Davis) has been kind enough to share her seven biggest tips to make sure you’re all sorted for when you hear the starting pistol. Let’s hand it over to the expert, shall we?
Pro runner Steph Kessell has given us here top tips for the Manchester Marathon (Credit: adidas Manchester Marathon)
Seven top tips for the 2024 adidas Manchester Marathon
1. Taper
In the final week, your overall training volume and intensity should have dropped to less than 50% so you can get to the start line of the marathon feeling fresh and raring to go.
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Your last higher-intensity session should be four to five days before the marathon and include some marathon-paced intervals, but not many of them! You can find suggested event week sessions in the Manchester Marathon training plans HERE.
2. SLEEP!
Sounds simple but we can’t stress enough how big a step this is as sleep is the most important recovery aid. Hopefully, you have been getting plenty of sleep throughout your training block but during this final week prioritise early nights and aim to get your 8 hours.
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It’s common to not sleep very well the night before the challenge but don’t stress; if you’ve been able to sleep well in the build-up, then this won’t affect your event. If you can’t sleep, try to stay in bed and relax – this is still good rest and recovery time.
3. Hydrate
If there’s even just one of these tips that you take seriously for the Manchester Marathon, make it this. (Credit: Nigel Msipa via Unsplash)
Again, sounds simple but so crucial. You want to go into race day feeling hydrated, as dehydration has a negative effect on performance, even if it’s not that warm outside. Carry a water bottle around with you to remind you to drink regularly aiming for at least 1.5 litres a day right up until the big day.
If you have some electrolyte tabs handy then take one daily as well as one the evening before the event to ensure you are extra hydrated come your start time.
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4. Make sure to prep your kit properly
If you haven’t worn your event day kit for a run yet, then this is your final chance to test it out. You want to feel comfortable, wear the right amount of layers and avoid chafing. Nothing is more annoying than being distracted by an itchy hat or the wrong pair of undies (yeah, we said it).
From sports bras, socks, heart rate monitors, race belts and hydration packs, try absolutely everything that you plan to wear when it’s go-time the night before at the very least, so that way you can feel confident on the start line.
5. Strategise
At the start of event week write out a plan for the event day. What pace will you start at? When will you take on fuel? Where are the water, gels and toilet stops? It all counts and most importantly helps keep you in control. When you’ve planned this out in advance and read over it again and again before the day, it’ll help you feel more relaxed and confident because you already what you’re going to do.
A detailed plan can also be a good distraction from the nerves as it gives you something to focus on. Break it down into five to seven stages or so and take each part as it comes. You can find info on all of this HERE.
Credit: MCR Marathon
6. Plan how you’re getting there
Another one that will help ease your nerves. Don’t leave it until the morning of to decide how you are going to travel there. Plan out your route and leave plenty of time to get there.
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A leisurely start to the day will be more pleasant than a last-minute frantic dash trying to find the bag drop and loos. You can find plenty of useful travel information and more in our full guide to the 2024 Manchester Marathon.
7. Stay warm
We mean this both figuratively and literally. Marathons often require an early start which means it can be cold (and it is Manchester, after all), so as well as warming up, stretching and keeping those limbs loose, bring a top or jumper you want to donate to charity to keep you warm at the start line.
At the Manchester Marathon, you can keep wearing this right up until the end of the start chute where you will see signs to show you where to donate it as you get close to the start gantry — just make sure that you don’t drop it too early! It’s a nice touch that we love.
And that should just about do ya’. We’re strong believers in preparation playing a key part in all walks of life and, in this case, the bits where you’re running too. Cheers for the help, Steph.
At the end of the day, it’s also worth reminding that the Manchester Marathon is also just an incredible day for the city and the region as a whole too, so tips or not just go out there and enjoy it.
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We’re glad to inform you that we’ll have feet on the ground representing The Manc as well, so you’re not this alone – in fact, far from it as there’s a record 32,000 of us taking part this year.
Salford Red Devils granted another adjournment over unpaid debts
Danny Jones
Salford Red Devils have been given one more adjournment and yet another stay of execution, being given another two weeks to find the money to cover their unpaid debts.
The local rugby league side, which has been wrapped in all manner of struggles both on and off-pitch over the past year or so, reportedly needs to pay around £700,000 to HMRC alone and still owes roughly £5 million in total to various creditors.
To no surprise, regular matchgoers, neutrals and even rivals alike have expressed their continued disappointment with the club, mainly at the lack of transparency and clarity from the organisation throughout this long, drawn-out process.
This is coming from a wire fan but no club deserves to be left in the dark even longer than they already have done it’s nothing but a disgrace to the sport of rugby those owners and the court should be ashamed of themselves.
Updating fans on social media, this is all the information they have communicated at this time: “Salford Red Devils can confirm that HMRC have granted the club a two-week adjournment, providing additional time in which to secure the necessary funds.
“We would like to reassure supporters that we are working tirelessly behind the scenes to ensure a positive resolution. Further updates will be shared as soon as possible.”
It’s worth noting that the current owners have reiterated that they inheited around £3m in existing debt before they took over the club, but assurances over their own investments have still come to nothing; meanwhile, with many still waiting on wages, players and staff alike have now left.
Having been propped up by loan players and emergency loans, the team is now closer to a skeleton crew than it is an outfit capable of competing in the premier division.
Either way, the outrage remains and is only growing stronger. One user wrote on X: “A good approach by them if they was legit would be to engage and bring in The 1873 to bridge the communication black hole (they created).
“The problem with that is if they did it would expose them for what they are… Extortionists using the club as a vehicle.”
More alarm bells were raised recently when assistant coach and Krisnan Inu – who was also director of the company set up to take over the business – withdrew himself from a key position behind the scenes.
Speaking of The 1873, the outspoken supporters trust took no time at all in issuing a response of their own, adding: “The judge presiding over today’s case has adjourned by 14 days. This adjournment has dragged the uncertainty on even longer.
“Every delay makes planning for 2026 harder and keeps the club stuck in limbo when it desperately needs clarity and direction.
“The fans, the players and the future all deserve better — The 1873.”
You can see the rest of their statement in full down below, but for now, what do you make of this seemingly neverending saga, Salfordians?
Andy Aspinall issues update on Tom’s eye poke injury and calls for changes in the UFC
Danny Jones
Andy Aspinall – father of Manc martial artist Tom Aspinall – has shared a lengthy video interview on his son’s YouTube channel discussing the latest regarding his son’s eye injury.
More importantly, as a concerned parent, he’s also called for better safeguarding and/or tighter rules in the UFC regarding fouls and, in particular, eye poking.
In case you missed it, this past weekend, the Greater Manchester MMA star took on French fighter Ciryl Gane in his first title defence since being named the undisputed heavyweight champion. Unfortunately, the main event match had to be cut short after Aspinall was left unable to see following an eye poke.
Although this is an illegal move in the sport, not only could it not be proved whether it was accidental or perhaps even intentional, as some have speculated on social media, but the only outcome was for the bout to end in a no-contest. Updating fans online, Andy reiterated priorities, dubbing this “just a job”.
🚨BREAKING🚨
Tom Aspinall “𝙎𝙏𝙄𝙇𝙇 𝘾𝘼𝙉’𝙏 𝙎𝙀𝙀” out of his right eye following Ciryl Gane’s double eye poke at UFC 321, his dad Andy has revealed 😳
“His right eye, he still can't see anything.He said it's just grey.
As you can see in the main clip above, Andy says that the Atherton-born fighter still “can’t see anything” out of his right eye, describing his sight as little more than “just grey”; meanwhile, his left eye is said to be at roughly 50% vision, having struggled to get more than a few rows down on a Snellen chart.
Essentially, the short version is that after the pain of the controversial eye poke, the muscles in his eye still aren’t healed and will be going for even more eye tests, including an eye test.
However, arguably the most salient points to take away from the video were those regarding his son’s overall welfare and the safety of the sport, as it is clear that Andy was talking chiefly as an understandably worried father rather than his coach.
“For me, everything is about his health. It’s not about the fighting – that’s just what he chose to do as a job”, he says, also clarifying that he isn’t accusing Gane of any ill intent, personally, and that the referees need to have more powers when it comes to fouling.
He also reminded those watching that the Wigan native has a wife and three kids to think about, stating, “This is just a job that he’s doing at this period in time, and he’ll do another job”, before going on to add, “What [will] it take?” for the UFC to get stricter around fouls like these.
You can watch the most recent update on Tom Aspinall from his dad, Andy, in full down below.
Andy Aspinall also had plenty to say in terms of what the UFC can do to better protect fighters/improve the rules.
Andy also made a point of suggesting once again that Tom should maybe turn to boxing instead of MMA, not only because of the added safety measures but because of the bigger paydays.
Do you think the UFC needs to be more stringent when it comes to not only protecting its fighters but also the rules and punishments surrounding serious fouls, such as eye pokes?
AND, alternatively, do you think Tom Aspinall would be well-suited to a boxing ring?
In the immediate aftermath of the injury, he was the first to admit that “this is a dangerous f***ing sport”; whether or not coming this close to permanent damage has made him reconsider, only time will tell.
Danny Jones -
7th April 2024 
