Half Ironman Triathlon Training Plans
10 Tips for Marathon
Running a marathon is a great company and exciting. Here are some great tips to help you get the most out of yourself on race day!
1. Taper
A candle well structured is fundamental to running a good marathon. He gives your feet a chance to rest and enjoy the many miles that have been put to them in training. He is not an excuse to do nothing and carbo-load – Please!
There are many factors that will determine a good sailing: training load, recent history proves, the recovery of injuries, etc. As generally reduce the total weekly volume of 75 percent, two weeks before the race, and reduce the volume again to 50 percent in the last week preceding the race day. Keep working a little speed and intensity to keep the impulses specific neuromuscular firing – which will help maintain a high rate of step on race day.
2. Visualization
Spend some time in the weeks or days preceding the marathon thinking about it. Put yourself in different places and in various situations throughout the race day. This will help you be prepared for anything by the time Race Day comes round.
For example:
Pre-race: As I am getting at the starting line? The time I want to be there? How can I take my gel?
During the race: How can I pace myself? How will I feel halfway? What is my diet plan? What happens if / when I hit the wall? How will I respond?
Post-race: How do I get home? Where can I get a snack after the race? How do I recover properly from a huge effort, like a marathon?
3. Gear
Plan your equipment. You must use the more comfortable rolling you have. How will you carry your gel? If it is time to treat yourself to a new pair of sneakers, not leave this until the last minute because you need to break them in well before race day.
4. Nutrition
Read the labels. Know what you're putting into your body as fuel for your big day. Breakfast should do so through the first hour of the race. Then try to eat at least 150 calories per hour every hour. You can get that sports drinks (like PowerBar Endurance formula) or gels (such as PowerBar gels). This works out to take a gel about every 40 minutes. Raising the athletes will have more than that. Remember that it is important to rinse the gel with water as it helps in absorption.
5. Nutrition
If you're a heavy sweater (sweat through their shoes), it is essential to replace electrolytes lost as the race wears. An excessive loss of salt in their sweat will affect the contractility of muscles. Replace them with salt tablets, nuun hydration tablets of sodium or extra-gels. Try sucking a nuun tablet – I think it works well. When you've had enough, and you will know when, just spit it out.
6. Nutrition
Aim to take on moderate amounts of water at regular intervals in the aid stations. In most cases, a few bits is sufficient. Do not wait until you're very thirsty and swallow one liter round! This can disrupt the concentration gradients in the stomach and can lead to swelling – a very uncomfortable situation when running.
7. Pacing
Start EASY! The adrenaline and the atmosphere at the beginning will have your heart rate 10 beats above normal and anxious to go. HOLD BACK. No matter how good you feel, not sprint off at first. Take a few miles to let your body find its natural rhythm – and then back off a little more. Yes! The energy you put aside in the first half of the race will pay big dividends in the final stage of the race. Try to get 10 km to the first, the way of effort. Remember to start easy.
8. Pacing
If you're following my advice to START easy, you should be able to reach the mark means without problems. This is the time to do an evaluation: if you're feeling fantastic, not showing signs of fatigue and even eager to go, you can increase your stress a little.
If you're feeling OK, no problems, nutrition on the floor, legs still in good shape, relatively fresh – to maintain the current effort for a marathon has a way of biting back after 30 km.
9. Pacing
Running a marathon is never a simple, painless stroll in the park. At some point you have to grit their teeth and even the man! If this happens to 10 km to go and 500m before the finish line, the important thing is that from now on, the race is in your head. Stay strong and focused. Nothing Else Matters, keep your form and execution tall.
10. Enjoy your racing
Enjoy putting your body to the test! Relish the fact that you are able to run a marathon – which itself is special. Remember all those who supported and be grateful for them. Encourage those who have a hard time with your day with a smile or a few kind words. Never give up!
About the Author
Shem has been hooked on triathlon since the day he topped his age-group at his first ever Olympic Distance triathlon. Since that fateful day, he has been on an insatiable quest for speed. The question “How to go faster?” is always on his mind – make Shem’s quest for speed the magic ingredient for success in your next season!
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