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.
Man United broadcaster FlexUTD responds after suffering ‘awful’ racist abuse on camera
Danny Jones
Manchester United content creator, YouTuber and digital presenter, FlexUTD, has shared a disappointed but defiant response following a racist incident captured during a video after the game this weekend.
Flex – real name Flex Alexander – is a familiar face among Man United fans and a well-known personality across the online English football culture, having previously worked with another popular fan channel in The United Stand before founding his own brand, United View.
Whilst recording his regular post-match analysis outside Old Trafford after the 1-1 draw against Chelsea on Sunday, the social media influencer was interrupted by a woman and fellow United supporter.
After seemingly giving someone a quick shout-out, she then proceeds to wander out of frame before appearing to utter a racial slur off-camera in the form of an offensive twist on the fan base’s famous anti-Glazer chant.
Credit: United View (via YouTube)
In the video shared to the official YouTube channel, he is visibly stunned by the racist outburst and members of the crew behind the camera can also be heard asking, “Did you just see what I think you said?”, adding “There’s always one or two.”
The identity of the female United fan is still unknown and although her face remains blurred for legal reasons, Flex himself did come out on social media to ask people to “find this woman” in order for the club to identify her and the authorities to punish her accordingly.
Still taken aback by the racial slur, Flex simply goes on to describe the off-hand abuse as “crazy” before insisting that the moment will be staying the full edit so as not to let the incident go unnoticed.
Ever since the video was released, other Reds, football fans and content creators alike have been sharing their support online.
One person wrote, “It’s 2024 and we’re still seeing people saying racist things and they think they can get away with it. Hope Flex gets justice for this.”, while another tagged the club and added: “Can’t be having these type of fans enter the stadium.”
Flex has since responded online in a separate video, thanking people for their heartfelt messages, but despite assuring that he has a “thick skin”, he quite rightly went on to add that people of colour shouldn’t have to deal with that kind of intolerable behaviour and he is simply “tired”.
Disgraceful. Hope your ok @FlexUTD we are all united together ❤️
Retired striker and former United coach Benni McCarthy also reached out online to offer some kind words, writing: “Hi mate, hope you [are] ok. That was absolutely unnecessary and you shouldn’t have to deal with such behaviour. Stay strong bro and behind you all the way.”
The club themselves are yet to issue a statement regarding the incident but with both current players and former staff responding, it likely won’t be long before the individual is identified and issued with a ban. United had to deal with similar incidents regarding racism and homophobia last season.
It goes without saying that we condemn discrimination in all its forms; our thoughts go out to Flex and everyone else affected by the incident and hope the incident is dealt with swiftly. The beautiful game is for everyone and there’s no room for racism in any walk of life. #KickItOut.
You can watch Flex’s full video addressing the situation, in which he urged people to “stay strong, keep fighting” and “stick together”, down below:
FlexUTD’s full response following the appalling racist incident on 4/11/2024.
Featured Images — United We Stand (via YouTube)/FlexUTD (via X)
Sport
Bruno Fernandes reveals he apologised to Erik ten Hag after Man United sacking
Danny Jones
Manchester United captain Bruno Fernandes has revealed he personally apologised to Erik ten Hag after he was sacked by the club last week following a poor run of results.
The Man United midfielder was made club captain by ten Hag back in July 2023 and was one of the most trusted players throughout his two-and-a-half-year tenure at Old Trafford, barely missing a minute of football besides through a red card suspension.
Fernandes is also one of the most senior figures in the dressing room, not only down to his age but because he has now spent nearly half a decade at United, and so the ‘Portuguese Magnifico’ was seemingly one of the first to hold his hands up after the Dutchman was relieved of his duties.
Speaking to Sky Sports after the 1-1 draw against Chelsea on Sunday, in which club legend turned interim manager Ruud van Nistelrooy took charge for his second game, Bruno also reflected on the season so far and how he “feels responsible” for how things ended with ten Hag.
"I spoke with him and I apologised" 📞
Bruno Fernandes says he is 'disappointed' that Erik ten Hag was sacked and Manchester United players need to look in the mirror 🪞 pic.twitter.com/LitOvG6SfM
The 30-year-old was the scorer of the Reds’ only goal on the night after Rasmus Højlund earned them a penalty and scored two in the cup tie against Leicester but was visibly disappointed with the level of performance following the result and after missing a crucial chance which could have won the game.
“Obviously, it’s a different week because Erik [ten Hag] is gone and it’s not good for anyone at the club when a manager goes because it means the positions and where the team is not the best; the results are not the best and manager is the one that pays”, said Fernandes.
“Whenever you see a manager go you have to take a little bit of the blame on yourself because you need to look at the mirror first […] everyone as an individual has to look at themselves first. […] I spoke to the manager and apologised […] I’m really disappointed that he is gone but what remains with me is to give everything and try to help in any way possible…”
“We are not scoring goals and I feel a lot of [responsibility] because I normally give a lot of goals and assists and it was not coming so I feel disappointed, but I always give 100% and he is aware of that.”
Regardless of his lengthy answer, whether or not Bruno said sorry to ten Hag is not enough for some, as the ever-harsh critic and former midfielder stalwart himself Roy Keane summed up his response by simply adding, “Too little, too late.”
"I wouldn't have much time or patience for that, for a player to say sorry we let you down…too little, too late"
Whether or not Bruno having apologised to ten Hag is enough to keep other pundits, fans and the new manager on-side during a crucial few weeks where the club is set for another significant period of change, only time will tell.
With fellow compatriot Rúben Amorim – who led Bruno’s former club Sporting CP to their first league title in 19 years, not to mention a second championship last season and a first-place spot so far this campaign – now confirmed as the new head coach, the United number eight will be looking to recover the output fans have seen from him in previous years.
Set to start the job on Monday, 11 November, van Nistelrooy will remain as interim manager for the next two games: the Europa League match against PAOK and another home fixture against Leicester after having beaten them 5-2 in the EFL Cup during his first game in charge.
As for Amorim, he revealed that he wanted to see out the rest of 2024/25 with Sporting before taking the United job but that INEOS wanted him to start ASAP, describing the offer as a “now or never” opportunity. You can watch the highlights from the first Premier League match under Ruud down below:
Danny Jones -
7th April 2024 
