How to run a marathon: tips for beginners
Sport And Fitness / / December 19, 2019
Tips on preparing for the marathon will be useful for beginners, who for the first time take part in the race for a long distance. This means that you run no stranger: have mastered the technique "on the toe," have made a recipe for the perfect home isotonic and worn more than one pair of shoes. You do not need to repeat the truth about the need to time to drink and keep the beat. You need to know what is waiting for you at the marathon distance and what you need to prepare. On your marks!
Select marathon
Coming a few days and run a marathon can probably only professional athletes. If run - this is for you just a hobby, then you need to start preparing in advance. On which track you will find depends on the training plan. And if you decide to take part in the big race, but understand that the time to complete the preparation is not enough, select a different distance.
Moscow Marathon makes it possible to run as the position of 42.2 km and a lightweight long distance of only 10 km. The best option is to try your hand and evaluate the possibilities.
Prepare the body
We believe that you seriously come to the training plan to show up to the race. But a few weeks before the race distance workout routine need to reduce, not increase, because you do not have to come at the start squeezed previous employment. At the same time, set a hard sleep and rest. Need to sleep enough, but more than enough. Excess sleep is also critical to the body, as well as lack of sleep.
Gather glycogen, it is the main fuel, which supports the runners during a marathon. It is produced in the body after processing carbohydrates. The more stocks, the easier it is to overcome the marathon.
To replenish the glycogen storage before the training you need to lean on the slow carbohydrates. To slow carbohydrates are those that are absorbed and processed gradually. They are found in cereals, whole grain bread, as well as high-quality pasta.
Incidentally, pasta - one of the best options for dinner or breakfast for the runners. Porridge like not all, and paste - a versatile product. In addition, because of the variety of recipes it can be combined with the mass of products: fresh vegetables, meat and seafood.
But beware: not all of the pasta is good. Choose only the one that is made of Semola Di Grano Duro, eg Varilla.
Semola Di Grano Duro - especially wheat durum.
It is from these grains make flour for Italian pasta, which will be the basis of your diet for a few weeks before the start. Recipes and tips on drawing up a nutritional plan for jogging looking at Barilla pages Facebook, «Odnoklassniki"And"In contact with».
Prepare your mind
This is one of the most difficult tasks, because no matter what your running experience, it will be difficult. Very hard.
First have to cope with anxiety and stress on the day of the race. You can not worry: Stress eats too much time and energy, which will be useful in the distance. To defeat alarms to wake up and have to get up early again to check the equipment, to come to the start in advance, so as not to register and not to do a warm-up in the turmoil. Besides it is necessary to find time for quiet breakfast of pasta: it will be so helpful.
In order not to experience on every occasion, study the route on which you will be running. Find out on what points you can drink water and get medical help. Determine which segments of the path will be the most difficult: so the distance will present no unwanted surprises.
Divide all line into sections of equal length. So it will be easier to count how many you have run and how much you still left. By the way, this is one of the reasons that should start at the Moscow marathon. Excellent level of organization makes it possible to learn the route and make a run strategy, and beauty of the city will help distract from the obsessive thoughts about tiredness.
Keep yourself in their hands at the start, even if you want to take off from a place with the speed champion in the sprint. Ahead of a marathon, you need to warm up and to save power for the last stage.
The most difficult part starts when you will overcome the mark of 30 km. Legs ache, breathing becomes difficult, the sweat and the heat will interfere... At this time, we must remember that absolutely all marathon runners pass through it, but they have the strength to overcome difficulties. Enough for you.
Prepare your equipment
There are several rules on fees marathon that must be followed strictly. They determine not only the result, but also your health.
The main element of your running suit - it's the shoes.
In no case do not take new sneakers.
Even if you already ran a couple of workouts in them, they are still new. For the marathon only need a familiar shoes that are well raznoshena and even half a size larger than you need normally. By the end of the marathon route you will understand why this is necessary.
Advance look at the weather forecast and choose the clothes that will suit the weather conditions. Note that in the course of the run you will become not just hot and unbearably hot. So if you are afraid to freeze, then think about what you can take and pass an accompanying at the start. And remember that a hat is necessary in any weather.
Be sure to securely attach the number plate. Loose ends severely irritate and prevent escape. And the number itself protect against moisture: if you can not laminate, at least, cover with tape on both sides.
Bring to a minimum distance of things. Most of them you did not need it. Player and pulse meter, napkins (they need necessarily to escape uncomfortable without hygienic means) patch (just in case of corn after such runs are unavoidable), a small supply of water and reinforcing substances. Very small: at a distance, use the fact that the organizers provide.
Before the start of take care of your skin: lubricate with Vaseline all areas of the body that can be rubbed or where there is discomfort during exercise. You can take a small jar with a.
Prepare to victory
Do not stop immediately after the finish, do not load your cardiovascular system. Proceed to step, walk, restore breathing. Drink sips and gradually saturate the body of liquid.
You were hard, but do not promise yourself to stop practicing this nightmarish run today! This desire will take place in 20 minutes, and you want to return to the start.
You will find a week off from running (after such a race is better to do other activities, such as swimming), massage and pride in their achievements. By the way, do not forget to eat. After marathon pasta helps not worse than before.
And smile at the finish line, you also remove the hundreds of cameras!
Just run, run, run