How to run to finish the marathon? How to run the first marathon and … survive? See how to prepare for the marathon the night before your run, in the morning, right before the start, and during your run. Thanks to the advice of practitioners, you will not make the classic mistakes of beginner runners.

How to run the first marathon , half marathon, 10 km run? You must have been training and preparing for months, but to complete a long distance, just before the run you need to relax and make sure that you have everything you need to do and nothing will surprise you.

How to run a marathon: the evening before the run

Prepare a running outfit, attach the number to your jersey, insert a chip into the shoe (if it is not included in the number), enter the information requested by the organizers on the back of the starting number, pack a backpack with clothes to change after the run (not forget to take a deposit bag marked with your bib number), prepare isotonic drinks and gels for the route.

If you use electronic devices during the run, make sure that they are in working order. Check also the best way to get to the start, see the map of the marathon town to quickly find changing rooms, deposits and your starting area.

Calculate the travel time to reach the destination about an hour before the starter's shot. Set the alarm clock and go to bed early.

How to run a marathon: morning

Get up early enough to calmly eat breakfast and go to the toilet. The meal before the competition should consist of carbohydrate products with a high, but not the highest glycemic index - it should be easy to digest and give energy, it can be, for example, a roll with jam. Many marathon runners admit that this is what their breakfast looks like on the day of the race. In addition, tea, preferably fruit, will not be hurt by coffee lovers in the morning.

If you are taking any medications on a regular basis, you must of course take them, but do not overload the liver with any additional vitamins or supplements. If you need a painkiller, take it before the competition. Asthmatics must remember to bring their inhaler.

How to run a marathon: at the start

After putting your items in the deposit, warm up (it will warm up your muscles and help you concentrate before taking off). Finish it with post-isometric stretching - it first consists of a few secondsmuscle tense and then slightly stretched. After stretching, stimulate the muscles to exercise by short-circuiting them.

There is an intense scent in the starting zone on many raceswarming ointments . Don't get carried away with the fashion for their use. Such specificity only warms the skin, not the muscles, but clogs the skin pores, which makes it difficult to ventilate, thermoregulate and drain sweat during the run. You can apply rubbing ointment or talcum powder on areas that are sensitive to abrasions (armpits, groin, inner sides of thighs). Men should cover their nipples with plasters.

How to run a marathon: during the run

Think positive , and if it helps, divide the main goal into smaller goals: already 10 km behind me, I'm already at the halfway point, hurray! already 30 km behind me, only 12 km to the finish line etc.

Don't miss the hydration points.During the run you need to drink, preferably isotonic drink, which you have tried. If you prepare it yourself from powder, the portions intended for the beginning of the run should be more concentrated, and the closer to the finish line, the more diluted. You can also make yourself an isotonic drink at home using water, honey, lemon and a little s alt. However, do not overdo it with the amount of water you drink along the route, so as not to lead to hyponatremia, i.e. a decrease in the concentration of sodium in the blood, which is already lost through profuse sweating. Hyponatremia occurs with excessive water consumption, and the symptoms and effects are very similar to dehydration.

If you know that you will be running for more than 3 hours,take the gelsyou tried out during training sessions. Most of these products need to be washed down with water. Remember, however, that during a marathon, your body is focused on maximum effort, not digestion, so don't overload it more than necessary. Try not to stop at all, also at hydration points. If you need to slow down, go to walk. You can drink while walking, or even running, just squeeze the plastic cup so that there is a spout that will allow you to dispense the liquid slowly so as not to choke. Try it out in training.

Stopping may cause muscle cramps.If you experience a cramp, passively stretch the painful area for a long time until the muscle is released, or seek professional medical attention. In such a case, ice massage would be the best - the cold will contract the blood vessels and cause the inflow of large amounts of blood to the muscle, which will relax it, and additionally reduce acidification. So if you know that such a problem can happen to you, provide yourself with a support along the route with… a thermos filled with ice. On a hot day, pour water on your head from time to time andwet the skin of the armpits; are places with the most blood vessels, so cooling is most effective.

Remember to bring sunglasseson tour, especially if the day is windy and if you have conjunctival problems.

Appreciate the fans and the music on the route- they give you energy and strength, but don't get carried away by these emotions so as to accelerate beyond the planned pace or your own abilities.

Try to run in a group at a pace that suits you.Society helps to overcome moments of crisisand is motivating. If you feel unwell - you have scotomas, cold sweat, you lose your bearings, stop and ask for help. Maybe a short rest and professional help is enough to get back on the route and reach your dream finish in good shape.

Category:

Running