If you have already decided to run your marathon, and especially that will be the first time, here I give you some tips that may be useful and lead you to suffer as little as possible in that strenuous test and perhaps even your entire marathon will be pleasant.
Running a marathon is not just anything, although she is the Reyna of all distances, we must never lose her respect.
Honestly, when you decide to run your first marathon, the nerves and even fear always persist from the planning of the same to the same training, and it is that being a strenuous test, these will become heavy, there are runners who do not even arrive in the starting line since, as I said; training becomes heavy and many times it happens that in full preparation, they end up getting injured, in the same test, there are some who prefer to abort and not finish it, and even so, after finishing and crossing the finish line, the injuries are still latent since you have to have a good recovery from it.
And well, to train for a marathon, you will have to invest a little more in it both in time, as in footwear, clothing and even food supplements, since there is a lot of training, you must at least need a pair of tennis shoes, this It is to alternate them on a daily basis if you could get a pair for what the speed sessions would be, and a pair for what the "starts" (distances) would be, it would be much better.
We must take great care of the food that is being ingested, we must try to consume the foods that we know, they will help us to maintain energy for the hard workouts, commonly marathoners usually consume many carbohydrates as they are; pasta, fruit, pizzas, I love these.
You have to take too much care of hydration, it is said that a sedentary person should consume at least two liters of water a day, in our case, we will try to drink a little more, ah! And be careful with alcohol, at this moment you have decided to become a marathoner, therefore with the workloads, you are making your liver and kidneys work too much if you add alcohol to this, you force it to work more.
It is recommended that you take vitamins to withstand the stress of training, there are a variety of vitamins on the market, just look for the ones that best suit your body and your budget.
Some runners use to take gels during the long training in which they do their distance, from my point of view and this is how I perceive it, many have the belief that taking a gel will give you wings and make you fly, I do not perceive it that way, the gel is more to keep at least something in your stomach and that it is not completely empty during long hours of training or already in full competition, remember that the organism is said to be designed to support a certain time or distance with the fuel it has stored, it is usually after 30 km to where the tank reaches you and after that, if you teach your body to make the transition, it will not have a big problem. It is important to emphasize that everything that is tested must be used in training,
And well, speaking of the transition, you should do 4 or 5 distances above 25 kilometers so that your body gets used to running for so many hours and learns to make the transition when the time comes, it is recommended that the distances do alternately so that you have a good recovery and do not overload your body, that is; if you do 25k one Sunday, the next you do 18k again, the next Sunday you would do 27 or 28k and so on.
If you could get a cardiac monitor, it would be excellent, since it would mark your pulsations day by day and help you not to overtravel.
The clothes you wear are also a very important point, some like to run with lycra, some with shorts, some with a T-shirt with sleeves, others without, definitely, you should try the clothes in training, and with the one that you feel most comfortable with, with that is the one you should run with.
During the hour training, and even in the same competition, suddenly you see many runners who rub against each other because of so much friction, for hours and hours in repetitive movements. It is highly recommended that you use solid petroleum jelly, apply it before starting your "starts" or the same competition, on toes, soles, heels, crotch, nipples and under the armpits.
About three weeks before, the training discharge will come, is what many call the "tapering" or recovery, this in order to get rested to the test, and the week before the marathon, you should proceed to load carbohydrates trying to increase the intake for the day Thursday and Friday, there are many runners and in the same competitions, it is customary to do the carbohydrate dinner on Saturday night, in my opinion, this is not very viable since the body takes an average of 24 hours to do the digestion process, then everything they load on Saturday night will not be of much help to them and it may even be that they fall heavily on their stomachs and lead to a bad marathon.
The most important thing is to realize that if they are going to run a marathon, they will have to sacrifice time since they will have to invest more in training, and above all, the time will come when perhaps they may even suffer in them.
It is said that you will suffer a marathon, especially after kilometer 30, this is when the strong and iron mentality that was created with long hours of training, heavy intervals or repetitions enters.
But once you cross the finish line, raise your arms in triumph, you know that everything you have invested has been worth it, mixed feelings will seize your emotions, you will be happy to have finished your challenge, the tears will roll down your cheeks and you'll think, and now what's next? Maybe at that moment, you start planning a second, or maybe you decide to give yourself a break.
The most important thing about all this is that you have proven to yourself that you can with the challenges, that whatever you set out to do you can achieve, you have become your own hero and perhaps someone else, you have become a great person who has overcome his own fears, you have become a marathoner.
But it still does not end with the crossing of the goal, the recovery after it is of utmost importance, since having traveled 42 kilometers with 195 meters, there was a lot of hitting the legs, you should be very careful with the recovery and do not things that lead to injury to your resentful legs, it is said that you have a better recovery going for a walk or jogging too soft the first week than stopping exercising since it is the accumulated lactic acid in your legs and that is the which causes you to feel "stiff" and in pain, secrete faster with a little exercise.
I hope and this helps you in your first time and leads you to a happy ending like a great marathoner.
No comments:
Post a Comment