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author: Lori Zikuska | 22.08.2018 at 09:14 | 0 Comments

Top Marathon Preparation Tips for Runners: Gear, nutrition and training to get you ready for the race

Although it seems like everyone and their dog is running a marathon these days – the ultimate runners’ event is still an incredible achievement, both physically and mentally. This, of course, requires the right preparation.

#1 Marathon Preparation Tips for Runners: The right mindset and attitude for training
You can’t run a marathon just as “a sideline” or because you lost a bet. It is a lot more fun as well if you voluntarily and deliberately decide to take on this athletic challenge. ;-) Aside from that, patience is of the essence. Beginners need, depending on the person and their fitness level, up to three years of consistent training. The right mindset is the key that leads to 42.195 kilometers and the right attitude is vital during both training and the race.

#2 Marathon Preparation Tips for Runners: The perfect shoe and the right running gear
Of course, one thing is essential for running: your shoes. It pays off to seek expert advice for your footwear. In specialized stores, your running form can be analyzed, and the right shoes can be chosen and adjusted. Your clothes should be breathable and have no rubbing seams. Specially geared running socks prevent blisters on your feet. If there is something chafing or pinching, rub a little Vaseline or special cream on the area in question. Last but not least, a heart rate monitor helps to better assess your own body during training.



#3 Marathon Preparation Tips for Runners: Health check and sports medical examination
Running a marathon is extreme sport. That is why aspiring marathon runners have to be physically fit and healthy. With a cardiac dysfunction, the race can become dangerous. Especially at-risk groups and people over 35 should undergo a sports medical examination before training for a marathon. Doctors will listen to your chest, do an exercise EKG test and check the function of knee joints, hips, and your spine. A blood exam can determine inflammatory sites.



#4 Marathon Preparation Tips for Runners: Phase of training for the race
Before a marathon, you should run about 26 miles or 42 kilometers – the race distance – every week for a year. Try several short runs during the week and then go for a long run on the weekend, which can be prolonged as the race approaches. Your training has to fit in with your daily routine, of course. Those who want to run a marathon have to take the time to exercise and train. Stretching should also be a part of your training because it is vital to prevent damage to tendons and ligaments.
#5 Marathon Preparation Tips for Runners: Nutrition during training and before the race
During training it is advisable to be on a low carb diet to train your body’s fat metabolism and eliminate energy slumps during long runs. However, many runners swear by pasta parties with loads of carbs before a long practice run. Three days before the marathon race, you can start loading up on carbohydrates. On the big day, make sure you have time for a small, easily digestible breakfast. Don’t eat anything two hours before the race. Drink half a liter of water with your breakfast and another half a liter before starting the run to stay hydrated.
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