In this episode of the Podcast It's a long road I address more to beginner runners and I will try to give some small tips that will help you to run more comfortably and safely in a Marathon race.
Hello my friends,
The basis from which we must start is that all and all competitions demand respect. Let alone the games long distance, where there is a serious burden on the heart and all general systems of the body. A simple pleasant day can turn fatal. A beautiful feeling can turn into a nightmare very quickly. THE Marathon it has two aspects.
The awesome health benefits and especially the heart, but on the other hand its incorrect approach can have bad results due to the intense stress submitted by the organization. Consider an engine that runs for a long time at high rpm. Which works for a long time at its limits. If nothing else it should be well maintained, made with the best materials and well tuned.
This is exactly how the human body is, and especially the heart who is called upon to work at high speeds for an unusually long period of time ranging from 3 to 5 hours for amateur athletes. This is why proper preparation for such a race requires enough time, patience, proper eating habits, good rest, control from doctor and many more too.
Only through proper preparation and training can we prepare our body for the coming shock of one Marathon, during which all our systems work at full capacity and in particular harmony with each other. There is a channel of communication between all of us organs that especially in cases of intense stress some systems to help others magically under-function giving priority to others that are more basic and necessary at that moment.
However, keep in mind and pay special attention to the fact that it is also scientifically proven that those who start marathons at an old age, the improper preparation through training of heart function is the cause for heart diseases even with an interruption during the race.
First of all a Marathon race requires the absolute readiness in terms of physical, mental and mental.
Before the race I will use a special cream on the soles of my feet, as well as on the places where friction is created such as the nipples and also on other places that are more prone to irritation and blisters. If you still don't have or don't want to get a special ointment (it's not expensive either) petroleum jelly also works.
You get what you pay for and of course sportswear cannot be an exception. From shoes, clothing, coolers, hats and socks. Everything is more or less known about the shoes. A good pair of running shoes is essential for both training and racing. The same goes for socks, which are arguably one of the most important assets in the entire race. Don't be sad and spend some money on a pair or two of good running socks that you will wear in the Long Run you, but also in the games. Of course as with shoes, don't make the mistake of wearing them for the first time in a race.
It is good to always have a plan in mind for each match that includes everything. Know in advance where it is gas station and what you can get from there. Your hydration should be done with a plan and be consistent.
The rest before one Marathon or one Ultra is just as important as training. The training volume in the final weeks culminating in race week is greatly reduced. It's kind of like exams. What we read, we read and it is better the day before the exams to relax and sleep early to have a clear mind. The same applies to the races. Although sleep is one of the most important elements in the preparation of a Marathon, it is important especially in the last days to sleep well and be completely rested. A good night's sleep will rest you mentally and physically, helping your body to absorb as much as possible the rich food you have consumed in the last few days.
We have pre-arranged and are ready for the race kit that we will use in the race. We have prepared from the day before the clothes, shoes and socks and possibly a case for our mobile phone or earphones. Of course you should choose a combination that has already been tested and is comfortable for you. We should also have ready anything else we think will be useful during the match. Charged mobile phone and watch, bandana, hat, sunscreen, sunglasses, magnets for the number, belt for gels or water.
One of the main elements is the hydration and the energy intake During the match. It is forbidden to use all these nutritional supplements for the first time during the competition. Everything should have already been tested in one of our training sessions and designed for the race down to the last detail. You should carefully organize what you will take with you (gel, sticks etc.). In my opinion, the ideal preparation should be a combination carbohydrates and of electrolytes and metals. So do our planning correctly in combination with the fluids you will get on the route. Personally, two hours before the start I drink 500ml of water with electrolytes and another 250ml one hour before the start. 10 minutes before the start, hit a gel.
The plan also of our competitive pace it is to be observed reverently and without any deviation. It is very important based on the training we have done to know at what pace we will run the Marathon. This is because during the race it is difficult not to get carried away by the pace of the other runners, combined also with our own perception that we are and feel at the beginning of the race quite strong. These two factors can very easily take us out of the competitive rhythm we had in mind, resulting in particularly bad results regarding abandonment, intense dissatisfaction and suffering, medical help and of course non-finish. It is also important to know that depending on your training level, the first half of the race should be slower than the second half. And don't forget that the real one Marathon it starts in the last ten kilometers. Before, it's just a training session.
As far as nutrition before the race is concerned, the majority of food should be carbohydrates, but avoid whole grains, fruits with a lot of fiber and raw vegetables. For example, a mixed toast, or bread with honey and a banana is what you need.
About two hours before the start, a nice coffee is mandatory, which is sure to help especially in the first kilometers of the race. A good tip to reap the maximum benefits of coffee is to refrain from drinking coffee 10 days before the race.
If you're running a marathon for the first time, time doesn't matter at all, because no matter how slow you ran, you were much faster than those who didn't run. And don't forget that while the performances are individual, the finish is common to everyone. There and only there you should focus every time, since the question is especially for first-timers Marathon runners it is the termination and only that.
And as I've said before, to run a Marathon and above requires great courage to be at the starting line and great strength to reach the finish line. Participation is victory, finishing is triumph!
Thank you so much for listening to me!
Until next time, Be well be healthy and always do what we love and what makes us feel good.
Everything is a road: