Prepare For a Marathon
October 24, 2008
Doing a marathon begins with identifying the event. Then you need the right kind of shoes, and then you can start training to become a marathoner. There are many months of training you have to go through before you can take part in any competition.
Energy and water
Three months before the event you must build up energy for the race while you train. You need energy to be able to train and also a lot of water in the system to prevent dehydration. It is very important to be well hydrated before you start running. You can know this by checking your urine before you start. If your urine is clear or light yellow you are ready to go. If it is dark you are not well hydrated. While running, you must drink water as and when you feel thirsty. You must make sure you eat something before you start your training. Don’t run on an empty stomach.
Check your shoe
Two and a half months to the event, you must check your shoe to see whether it is strong. The most important part of a running shoe is the midsole. It should be strong enough to support the strides you make. You know whether the midsole is ok or not by trying to fold the shoe into two. If it folds easily, then you must change your shoe.
Recovery is very important.
You must work on your ability to recover quickly after you run. This heals your damaged muscles. You must eat something 15 to 30 minutes after running. What you eat must have a 4:1 carbohydrate-protein ratio. Foods like accelerade and chocolate milk are good examples. You also need a cold bath to prevent inflammations and improve circulation of blood.
Make sure you don’t carry injuries. Serious injuries must be referred to the doctor for advice. If the injury is serious you might have to withdraw from the race.
Mental preparation
A month to the race, prepare yourself mentally by running in a shorter race. But you must not strain yourself during this race. You must be positive about the race before the day comes.
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