Preparation is the key to achieving your London Marathon goals tomorrow, according to dual Olympic champion and former Kingston Grammar School pupil James Cracknell.

Whether your aims are to simply complete the 26.2-mile course or duck under the three-hour mark, as Cracknell did during his second London Marathon last year, the 36-year-old insists the secret to success is in the pre-race groundwork.

Cracknell is well placed to offer advice on the do's and don’ts of how to beat the odds, with his Olympic rowing triumphs in Sydney and Athens the start of a list of success stories that include finishing third in the Atlantic Rowing Race and coming second in the South Pole Race earlier this year.

And the former Kingston student, who was awarded an MBE in 2001 and an OBE in 2004, is adamant all those achievements were down to hard work and preparation.

“When I was running, I always wanted to run under three hours – I didn’t have a set time but I knew what I would be happy with and what I wouldn’t be,” said Cracknell, who is missing this year’s marathon to be with his wife, Beverley Turner, who is heavily pregnant with their second child.

“It took a lot of training to do it so well and I think it doesn’t matter what level you’re at or what sport you do it is always going to be tough and it is important you do the appropriate amount of work to match your targets.

“There are a lot of factors to take into account, you need to eat well, train properly and really look after yourself “I put a lot of time in over the winter to gear myself up for it and it worked I have always wanted to keep active and that is why I have done marathon running.”

More than 34,000 people will take to the capital’s streets this weekend, with many competing in groups – but Cracknell, who is used to team success having claimed Olympic gold in the coxless fours in 2000 and 2004, believes going it solo is a more effective tactic.

“After about 23 or 24 miles, your muscles are really going to begin to seize up so, when you are running, it is probably best to keep yourself to yourself in many ways,” added the six-time world rowing champion.

“Even when you are talking, it is very tough on your body and the longer you go on the more you are going to push your body.”

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