If you are gearing up to run a marathon, your body needs to be in the best shape possible. Here are some tips to help your prepare and run your marathon.
First, consider having a full physical exam to make sure your body doesn't have any health issues that might need to be addressed prior to running the marathon. Remember, even if you regularly hit the 5K or 10K circuit, you still need to work up to the full marathon distance. Give yourself several months to work up to this first marathon. You cannot go from 10K to 26 miles in just a few weeks. Your body will need time to adjust and build endurance in order for you to achieve success.
You should work up slowly, adding just a mile or so each week to your runs. Never tire yourself out, but do try to end a run while your body still feels like it has more to give. Add slowly and once you reach about 12 or 13 miles, keep it at this distance for a few weeks. Then gradually add an extra mile until you hit your goal. Running three times each week is a good idea, but only have one of these runs go over about five miles. Two five-mile runs and one longer run will give your body the rest it needs. Even limiting the longer run to once every two weeks is a good idea, and don't plan a big run the week before the marathon. Your body will likely be too tired, especially for beginners.
Hydration and nutrition are other important considerations when training for a marathon. Your body will be constantly in need of water throughout the marathon, as well as carbohydrates for energy. Ask 100, and they will probably give you about 100 different answers for how much food and drink to consume. Your best bet is to take advantage of the water stops along the way and drink, even if you don't feel thirsty. Drink slowly and keep power walking or moving to keep muscles warm. Food can be any combination of energy drinks, energy bars or other quick snacks. It is an excellent idea to try out food during practice runs, so that you know what your body can handle prior to race day.
Trying something new on race day is never a good idea, whether it is a new sports drink or a new outfit. Test your clothing on several of your longer runs. If your outfit is uncomfortable or rubbing and irritating the skin, then by all means, choose another outfit.
Muscle pain is common enough for all athletes, and if you do have some discomfort, it doesn't necessarily mean you need to forfeit your marathon. If you are dealing with a minor strain or pain, consider using a helpful item such as a physiological hybrid shape to help you get through the marathon.
RapidForce has created one such physiological hybrid shape which adheres to the skin with a medical-grade adhesive so it won't come off during the big run. The unique design of the shape uses strength from nearby muscles to support and protect a sore muscle group. Many runners and athletes have found that these unique physiological hybrid shapes can actually eliminate pain and allow unrestricted movement.
First, consider having a full physical exam to make sure your body doesn't have any health issues that might need to be addressed prior to running the marathon. Remember, even if you regularly hit the 5K or 10K circuit, you still need to work up to the full marathon distance. Give yourself several months to work up to this first marathon. You cannot go from 10K to 26 miles in just a few weeks. Your body will need time to adjust and build endurance in order for you to achieve success.
You should work up slowly, adding just a mile or so each week to your runs. Never tire yourself out, but do try to end a run while your body still feels like it has more to give. Add slowly and once you reach about 12 or 13 miles, keep it at this distance for a few weeks. Then gradually add an extra mile until you hit your goal. Running three times each week is a good idea, but only have one of these runs go over about five miles. Two five-mile runs and one longer run will give your body the rest it needs. Even limiting the longer run to once every two weeks is a good idea, and don't plan a big run the week before the marathon. Your body will likely be too tired, especially for beginners.
Hydration and nutrition are other important considerations when training for a marathon. Your body will be constantly in need of water throughout the marathon, as well as carbohydrates for energy. Ask 100, and they will probably give you about 100 different answers for how much food and drink to consume. Your best bet is to take advantage of the water stops along the way and drink, even if you don't feel thirsty. Drink slowly and keep power walking or moving to keep muscles warm. Food can be any combination of energy drinks, energy bars or other quick snacks. It is an excellent idea to try out food during practice runs, so that you know what your body can handle prior to race day.
Trying something new on race day is never a good idea, whether it is a new sports drink or a new outfit. Test your clothing on several of your longer runs. If your outfit is uncomfortable or rubbing and irritating the skin, then by all means, choose another outfit.
Muscle pain is common enough for all athletes, and if you do have some discomfort, it doesn't necessarily mean you need to forfeit your marathon. If you are dealing with a minor strain or pain, consider using a helpful item such as a physiological hybrid shape to help you get through the marathon.
RapidForce has created one such physiological hybrid shape which adheres to the skin with a medical-grade adhesive so it won't come off during the big run. The unique design of the shape uses strength from nearby muscles to support and protect a sore muscle group. Many runners and athletes have found that these unique physiological hybrid shapes can actually eliminate pain and allow unrestricted movement.
About the Author:
Nolan Berrie enjoys blogging and saving money. For additional info regarding RapidForce products or to find a helpful shoulder pain relief product online, please check out the RapidForce website now.
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