Table of contents:
- Which must be considered before starting a marathon practice
- Preparations that must be made before running a marathon
- 1. Keep your stamina
- 2. Adjust your diet
- 3. Plan a weekly exercise schedule
- 4. Add another exercise
- 5. Get enough sleep
- 6. Make sure your running equipment is comfortable and fits your body - including your running shoes
No one denies that running nearly 50 kilometers is a long way to go, but it's not an impossible distance. Nothing like a leisurely stroll or color run, a marathon requires dedication, patience, and persistence to be able to successfully complete the whole rag on the D-day of the race. What are the important marathon preparations to do?
Which must be considered before starting a marathon practice
Marathon preparation isn't something you can do in a few weeks. Marathon exerts all of your body's energy, including tendons, ligaments, bones, heart and lung health, and it will do the same to your mental stamina. You will need at least a few months to train your body to adapt to the super tough terrain that you will be going through, especially if you have never taken part in a marathon before.
The key to a successful marathon is consistently increasing your running distance each week incrementally to allow your body to adapt to long-term running. Make sure you have enough time in the week to run at least 4-5 days per week. If this is your first marathon, we recommend that you take two days off to let your body recover.
Look for a marathon schedule in the next three months or so, depending on your current fitness level. Give your body enough time to build stamina gradually and at the same time to account for the time it takes to recover from possible injuries, illness, or other family interests that could hinder your smooth training a little.
Preparations that must be made before running a marathon
What are the preparations for a marathon that must be run long before the D-day?
1. Keep your stamina
Fifty percent of marathon runners will be injured. Whether it's a shin fracture, heel pain, sprains, to other things that may seem trivial but can be troublesome.
We recommend that you consult your doctor first for a check-up before engaging in strenuous activities. If you experience any less pain than normal fatigue, talk to your doctor right away for a quick recovery - it's better to skip a day of training while the injury is still easy to treat, than to skip a whole month because you think the pain will go away on its own.
Besides, be smart in practice. For example, change into new, clean, dry clothes immediately after training, and always keep enough fluid intake during exercise. If you feel cold after running (because your clothes are soaked with sweat, for example), take a warm shower immediately. Try to keep warm after exercise to prevent a weakened immune system and possibly catching a cold or catching a cold.
2. Adjust your diet
You need to eat food before you start running, which can provide you with sustained energy for more than 60 minutes. Ideally, you should have a high-carbohydrate, low-fiber diet three to six hours before you start running. This timeframe will give your body the opportunity to fully digest the food and reduce the risk of stomach problems during your run.
If you only have an hour before starting to exercise, eat a meal containing 50 grams of carbohydrates. Choose foods that are generally high in water, good carbohydrates (such as oatmeal or muesli), iron, vitamin C, and good fats (foods containing omega-3 acids, such as salmon and fish oil products). If you're going for a long distance run, add some protein - a hard boiled egg or peanut butter sandwich - to help maintain your energy levels.
Adequate fluid intake before, during, and after training - especially during and after a long distance run. Adequate fluid intake long before the D-day of your marathon will train your body to get used to drinking - and learning to drink while running (during long-distance runs) will mimic the conditions you would face during the actual marathon and give you a big advantage on those days. H.
Don't forget, always stick to the diet, type of food and drink (large meals and including snacks), and the meal times you feel are most suitable for your training, and don't change any aspect of your diet during training until the day of race day to prevent problems. digestive system.
3. Plan a weekly exercise schedule
Try to include one long distance run per week in each of your training schedule, preferably at the end of the week to give you extra time to recover from running. The distance from your long distance running will differ depending on your goals and your fitness level. For beginners, we recommend running long distances of up to 20 kilometers, and for those of you who are stronger, 20-25 kilometers during the 12 weeks preceding your marathon day.
For beginners, it is recommended to run at least 2-3 times in 1 week.
As an example:
- Monday: Leisurely strolling
- Tuesday: Rest
- Wednesday: Jogging / tempo
- Thursday: Rest
- Friday: Sprint
- Saturday: Rest
- Sunday: Long distance running
If you are getting used to it, increase the intensity up to 4 training sessions per week, including 1 long distance running and 2 short running sessions. For stronger runners, a weekly schedule can be set for 1 long distance session, 1 sprint / sprint session, 1 tempo run; add two or three jogging / jogging sessions between strenuous runs.
- On a leisurely stroll, try to keep your running tempo shorter, slower, and more relaxed than your regular running tempo. The goal is to train your feet to get used to walking long distances, without adding weight to the muscles and bones.
- For a jogging session, accelerate your running tempo a little more than your regular run. Jogging will increase your lactic acid threshold, which is the burning sensation in your legs that you feel when you start sprinting.
- For sprints, you will alternate between sprinting and slow running (jogging). Over time, these exercises will help you improve your general running speed.
- When running long distances, keep your pace and pace as comfortable as possible (but try not slower than jogging) to build your stamina endurance. Long distance running is the most important aspect of running training every week, and you will gradually increase the distance each week. You can also enter break Take a leisurely stroll between your long runs.
- Every fourth week, focus your running training only on a leisurely walk. In addition, H-10 before your main marathon, reduce all types and intensity of your training.
4. Add another exercise
Exercise alternatives besides running can also be useful for your marathon preparation, as well as to help your body recover faster from running without stopping.
Try to include light stretches after your leisurely walk. Stretching is a great alternative exercise to help maintain your body's health, but make sure to stretch only after a relaxing walk or light run. Avoid stretching after a tough running training session as your muscles are still stressed and tired from running hard.
Other sports you can try include swimming, yoga, pilates, cycling and running on a treadmill.
5. Get enough sleep
Ensuring you get a good night's rest and also a good night's rest is very important ahead of your marathon day. You need at least 8 hours of sleep every night. After a super intense and strenuous training session, you will actually need 9 hours of sleep at night so that your body can recover optimally.
Getting enough sleep will help you to strengthen your immune system, build and repair muscles, and sharpen your mental focus - all of which will result in stronger performance during the lead-up and D-day of the marathon.
6. Make sure your running equipment is comfortable and fits your body - including your running shoes
Check the running shoes, socks, and other clothing that you will use for training and during the marathon. Not only should your running shoes be comfortable and fit to wear, they also need to be strength tested at least a few times in your long-distance running sessions, and one or two of your strenuous workouts. Check the outsole and padding inside, If you see cracks or a little damage, replace it with a new one.
Choose the appropriate clothes. Avoid running uniforms or sports bras made of cotton; instead, choose synthetic materials such as polypropylene, which can keep your body dry and give your skin room to breathe during exercise. In addition, also adjust the clothes according to the weather and climate during training or on the D-day of your marathon. If the weather is cloudy or drizzling, use a sports jacket or raincoat. If the weather is hot, wear a hat. Don't forget to always use sunscreen before starting to exercise. Always on hand.
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