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31 Tips for Running a Marathon
Though
popular, the marathon is perhaps the toughest among all of the races.
Sincere effort from the part of the runner is highly important to ensure
success in marathon running. Below you will find 31 tips to make
marathon running eventful and successful.
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The prime thing is to
select a quality pair of shoes and socks to wear in the marathon. It
is further recommended not to wear a new pair of sneakers for the
marathon.
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Equally important is the
selection of outfit an for the marathon. It is always advisable to
avoid cotton T-shirts for the race. Apparels made of such materials
as coolmax and nylon are most suitable choices.
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Weather plays an
important role in the marathon. Hence, start your marathon training
during the best weather conditions for your climate. Likewise, avoid
marathon running when it is too hot or too cold.
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Marathon running is most
suitable for those who have been running regularly for at least one
or two years.
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Prior to running a
marathon, it is important to take sufficient training by running on
similar topography.
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Likewise, at least four
or five days before the race, perform a two or three mile marathon
pace by wearing your marathon apparel and shoes. This will help
boost your confidence.
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If situations are
allowable, try to run at the same time of the day as the start of
your marathon. The more you can perform this the more beneficial it
will be on the day of the race.
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Sometimes, you may not be
able to practice due to bad weather. In such instances, it is better
to continue training on equipments like the Elliptical machine.
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Tapering is one of the
important aspects of the marathon training. It is highly vital to
repair the micro-damages, store up glycogen, and overcome chronic
dehydration. Tapering usually begins three weeks prior to the
marathon race.
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Before the marathon, make
sure that your toenails are not too long, as it may be painful when
they catch on your sock and your nail rips out.
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Special care must also be
given to your toes, particularly if you have hammertoes. Further, in
such cases, it would be better to use some kind of padding beneath
your toes.
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Try to free yourself from
outside stress and tension in your life, at least a week before the
race.
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If possible, visit a
doctor a week before the race. This will be helpful in getting rid
of any problems like ankle or feet injuries and arch as well as heel
pain.
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However, it is better to
avoid anti-inflammatory pills such as Advil and Aleve, as it may
give only temporary relief, and may sometimes lead to more serious
problems.
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As it is a great
alternative for sore muscles, get a pre-marathon massage about a
week before your marathon.
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Invite your close friends
and relatives to attend the race as they can cheer you on.
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Before the marathon, try
to consume more nutritional as well as healthy foods. In addition,
it is advisable to eat carbohydrates for dinner prior to your
marathon.
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Drink lots of water, and
try to avoid coffee and tea, especially during your evening meal
before the marathon.
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Don't try anything new
the week prior to the marathon.
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Get lots of sleep.
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Imagine that the race is
scheduled on Sunday. Then sleep well on Friday night and wake up
early on Saturday. This will enable you to get sufficient sleep, as
many of the runners don't get a sound night's sleep the night prior
to a marathon.
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You must not think about
the race too much after your evening meal prior to the race.
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Try to wake up early on
the morning the day of the race, and try to eat breakfast at
least two to three hours before the beginning of the
race.
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Review your training
sessions.
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Try to reach the spot at
least an hour before the race.
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Wear a watch during the
race.
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Apply sunscreen before
the race, as it will help your skin from getting damaged.
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It is important that you
stay hydrated.
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Take an extra set of
outfits for the race in case of emergencies or changes in the
weather.
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It is recommended not to
waste energy during the first mile of the race, but on the
subsequent three to five miles, try to get up to the runners that
you are planning to run with.
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Above all, relax and
enjoy the race.
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