How to prepare for the first marathon without stress

Thrust exercise for many months before the marathon, and compliance with all the rules does not mean that you can not screw up before the start of the competition. Trembling at the knees increases with the approach of the start date, especially if it's your first competition, and from a distance it does not depend. Those who at least once took part in any sporting event, will understand what I mean.

Coach run Jason Fitzgerald gives advice on how to avoid stress on the last day and does not erase all the work done before the start of the race.

We plan the morning

• Since the day of the competition your head will be occupied by a few other thoughts, it is better to prepare all the necessary things for a marathon one day before the start.
• Plan your route by which you will get to the competition site.
• Prepare all the necessary clothing, bring a bag with food, water and energy snacks.
• Set two alarms in order to not have to worry because of the long queues at the toilets and the lack of time to warm up.

Even during training run as if it were a competition

On the day of the competition you everything should be the same as in a normal training day. This will help avoid both physical and psychological stress. That is your breakfast, prepare yourself for a marathon and running.

• If you're used to drink coffee before exercise, do not give up on this before the competition.
• If you drink water or take gels during long training runs, do it during the marathon.
• Do not give up your standard breakfast which you eat in a normal training day.
• Do not run in new shoes. Better to stay in their old and familiar sneakers.

Experiments and new training programs better left for later. On the day of the competition everything has to go through rut.

Examine the path route

All the tracks are different, and they are encountered various obstacles - steep climbs and descents, rugged terrain and other nice and very unexpected. Detailed study of the route map and, if possible, walk on it at least once in order to then for you there was no surprises, that will affect the result.

Stop all the excitement

We began to emerge doubt that you will be able to run this marathon as planned? Suppress these disturbing thoughts and trust your workout. You do not knowingly worked so hard all these months to the last day of panic and ruin everything?

You went all the great training course and now it's finally time to let go and run at full capacity. Is not this a chance to test yourself and see what you are really capable of? Where else can we learn about our abilities, but during the race?

Do not make the rookie mistake

You can not win the competition in the first minute. But you can lose if you make a strong push in the first minutes of a marathon.

The first section is better to run the distance in a more or less quiet pace. A sharp tug at the beginning can lead to an increase in the frequency of the pulses and the burning of the sugar, which would be so required to maintain constant speed during the entire marathon. Simply put, you just spend most of their "fuel" that is so necessary for the final spurt. Do not write checks that your body is not able to pay.

Here is a marathon, you know your capabilities and for many workouts you've already learned, with a constant speed and how long you can run. Highlight at least half a day in order to plan the route and try to stick with the plan or not having to worry about anything. Because before you a new challenge and you can set a new personal best;)