Running your own race: Tips from international athletics star Romell Glave

If watching the London Marathon has left you itching to lace up your trainers and hit the pavement, we’ve got training tips and tactics from Team GB athlete, Romell Glave.

Students and staff from the Capital City College (CCC) community joined spectators and runners from near and far for this year’s London Marathon on Sunday 26 April. Since its inaugural event in 1982, the iconic London Marathon has raised over £1.3 billion for charities and supported over 1,700 projects across the UK that inspire people to lead active and healthy lives. 

And what an inspiring day it was. This year’s route started just a stone’s throw from CCC’s Westminster campus. As runners gathered before the race, there was a great atmosphere as well as nerves and anticipation. But how do you prepare for an event that will surely test your determination and endurance? 

We spoke to track and field athlete Romell Grave, a Team GB sprinter and European Championship bronze medallist currently ranked #22 in the world for the Men’s 100m. Whether you’re already in training for your next race or have been propelled into action by this year’s marathon, we’ve got some insider insight to help you put your best foot forward.

What’s the best way to calm nerves before a big race?

Visualise the race from warm-up to the finish line to familiarise yourself with the plan and build confidence. Focus on controllable aspects and practice relaxation techniques like deep breathing.

What should runners eat the night before and on race morning?

For the perfect energy boost, aim for a meal high in complex carbohydrates like pasta topped with a tomato-based sauce, veggies and a lean protein like chicken depending on your preference. On race day, I would go for oats as they keep you full for longer, and you can add fruit.

What’s your warm-up routine before a race?

A good race warm-up involves jogging and dynamic stretching to get your body ready for the demands of the race. Begin with five to ten minutes of easy jogging followed by dynamic stretches like leg swings, walking lunges, and high knees to improve your range of motion. Finish with a few short strides to get your muscles ready for faster paces, then a brief stretch. 

Are there any common mistakes people make when warming up?

Common mistakes include skipping the warm-up entirely or starting with too much intensity and doing static stretching first instead of dynamic stretching. Another error is not warming up for long enough. 

What’s your advice for staying strong in the final stretch?

Thinking about the final stretch can feel overwhelming, so focus only on the immediate next steps of the race. This makes the challenge feel more manageable and self-talk is vital at this stage. Telling yourself to focus on one segment at a time will help you push through. 

How important are shoes and kit for performance?

Proper athletic footwear and kit is crucial as it provides essential support, protection, and comfort needed for specific activities. 

Any tips for dealing with unexpected challenges on race day?

Accept in advance that not everything will go to plan. A flexible mindset helps you adapt rather than panic so focus on what you can control. 

What’s the first thing you do after finishing a race?

After finishing a race, the very first things you should do are to try to rehydrate immediately and cool down.

Anybody aged 16-19 and enrolled on one of our courses can join the Sports Academies, which are partnered with local professional organisations to give you the best training, advice, and opportunities.

If you are interested in combining academic courses with excellent sports training, take a look at Team CCC’s Sports Academies today!

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