So soon for a marathon is long, and have the challenge of racing to know that months of preparation has taken over. If they were in training and is to run a marathon in the near future, so here are some tips to help you make the most of your day.
Night before, eat a big meal of carbohydrates like pasta, you need energy, should be to give your body all the fuel for the race. When it comes to race tomorrowYou absolutely MUST eat something, but do not eat more, otherwise you can see at a pit stop unplanned forced to answer the call of nature! As for the call of nature, so make sure you can boot to the bathroom shortly before the race, the chance that someone comes into the toilet when it begins to be minimized.
Even when the race starts, early work was much sweat, be sure to have something hot while just hanging aroundbeginning. Many race events begin early, when the air temperature is still cool, and not without a jacket or a shirt caught. And she does some hot topic – and for heat race for a good 15-20 minutes before the race, with a combination of muscle stretching and gentle exercises to prevent the danger of injury. But remember, do not overdo it, save your energy for the race, I will not be tired at the start line because itsession of excessive heating.
Fluids are very important to keep on board, adequate fluid intake to prevent overheating damage and improve your performance. A few days before the race, it's a good idea to drink enough water so clear that it produces, and the urine pale. On race day, drink 1-2 cups of fluid an hour before the race, the search so that you want is to relieve himself shortly before the gun. Recalling the raceseveral liters of water or a sports drink to consume liquids every 20-30 minutes, making sure that the liquid reduces weeding, instead of your T-shirt – on foot, while drinking, if you have too! Note that before you get to drink for the time you feel thirsty, you're already behind on fluids.
No marathon training tips that would not be complete without a mention of shoes, if it is to exploit the shoes, the mainWeapon in your arsenal. Ensure that no new shoes have been divided into at least two weeks before the race of socks that fit well to your feet and a thin layer of Vaseline on his toes and other places, rub more, because the heel and ball of the foot, should help to avoid bubbles.
As long as you train hard and take account of recent recommendations of minutes, you should be able to get the most from your marathon – so well preserved, good luck and do not stop running!
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