Malin Ewerlöf on how to prepare during the last weeks before TCS Lidingöloppet

Malin Ewerlöf - one of Sweden's foremost runners of all times and a two-time TCS Lidingöloppet 30 gold medallist - shares her best advice on how to get the mind and body ready with just a few weeks until the race. 

Malin Ewerlöf on how to prepare during the last weeks before TCS Lidingöloppet

Only a few weeks now remain until TCS Lidingöloppet! Regardless of whether you have run the race before or will toe the starting line for the first time, it is important to prepare for what's to come. We have therefore interviewed one of the most merited and experienced TCS Lidingöloppet runners, Malin Ewerlöf, on how to get ready for TCS Lidingöloppet with just a few weeks to go. 

Can you prepare for TCS Lidingöloppet through asphalt running, or do you necessarily have to run on trails?
Malin: You can definitely prepare for TCS Lidingöloppet on different surfaces. But softer surfaces are a little bit more gentle on the legs. The most important thing to be properly prepared for the hills.

If you are planning to take part in the 30K event, do you have to have run a full 30K before, or may shorter distances be sufficient?
Malin: I don't think you need to have run 30K before in order to complete 30K in the race. 22-23K may be enough - you finish the last part of the race anyways. My advice would be to run as long as you wish in hilly terrain. By doing so, you get what you need with some heart-rate-increases here and there.

TCS Lidingöloppet is infamous for its hills. Do you have any advice on workouts which can  prepare for toughest sections?
Malin: The best thing is to run in hills in both directions. It may also be wise to walk in the steepest parts of the hills. It is almost never faster to run there, and it costs more energy to try to run instead of walking.

How should I think now during the last few weeks? Should I train as usual or is it better to "rest in shape" with a smaller training dose?
Malin: You can train up until a week before the race. The last week is all about getting mentally hungry for the experience and getting the legs fresh through easier training. You can thus rest more and just go for some calmer training sessions.

How can I ensure that my stomach tolerates what is served under the track and how do I know how much to eat and drink?
Malin: It is always difficult to completely safeguard one's stomach during a long run, but what you can try is to consume the food and drinks that you are used to. It is also important not to drink too much and too fast during the race. Take it easy and drink slow and often.

Good luck with your preparations in the last weeks before the race!

tcs TATA Consultancy Services