Preparing for the marathon is not only an intense, multi-week training. The last days before the start have a big influence on the final result of the race. How to train and what to eat to make a marathon start a success? See the advice of a physiotherapist.

For 2 weeksbefore starting the marathongradually reduce the number and length of training - do not run long runs and do not overload yourself. Also, do not plan sports activities that are new to you. If you fancy trying tennis, roller skating, off-road cycling, etc., postpone these plans for later. The new activity engages different muscles than those you trained during the preparation for this all-important start, so you may end up overloading or injuring yourself.

A week before the start of the marathon: training tips

Success in the marathon, whatever it is for us: breaking the three, improving your personal best or just reaching the finish line in good shape, depends not only on solid training, but also on a few details that you need to remember, so as not to ruin many months of hard work before the start.

A week before the start, give up hard stretching, and the day before, do a gentle stretching, which will "lengthen" the muscles, restore their flexibility and increase their strength. For the sake of leg muscles, do not do last-minute strength exercises such as strong toe climbing and slow heel lowering, the so-called eccentric-concentric.

Exercises worth spending time on in the pre-start week are the transverse abdominal and pelvic floor exercises that engage the deep muscles. If we are able to tighten these muscles at the end of the run, we will "help" legs tired with long effort and protect the lumbar spine from overload.

Plan your body's regeneration before the marathon wisely. If you want a relaxing massage, go for it no later than three days before the start, so that your muscles stay energized. On the day before the start, you can go for a stimulating massage, the so-called isometric: the masseur pats vigorously tense muscles, which warms them up and prepares them for the competition.

In the last two days before take-off, skip the sauna. In the sauna, the muscles relax, but the vascular system is stressed as during training (heart rategrows). We almost always leave the sauna tired. For the same reasons, it is better not to take a very hot bath in the last two days before take-off.

Get enough sleep in the last few days before a run. If your emotions won't let you fall asleep on the night before the start, your body will be refreshed anyway.

Diet one week before the marathon

At least two days before the run, try to eat less meat and dairy products, and add vegetables and fruit to meals that contain these products. Dairy and meat strongly acidify the body, and to restore the acid-base balance, the body uses a lot of calcium, magnesium, sodium and potassium, elements important in most physiological processes, including muscle stimulation. Vegetables and fruits will help restore this balance.

Avoid alcohol a few days before the start - it acidifies the body and additionally puts a burden on the liver, which, as the main store of glycogen, will be heavily loaded during the run. Besides, for example, beer has a dehydrating effect, and wine can cause excessive precipitation of uric acid crystals in the joints, causing pain.

Include as much carbohydrate as possible at the expense of protein in the diet in the last three days before starting. Choose products with a low glycemic index. The day before the marathon, reach for products with a high, but not the highest index. The meal should be easy to digest and give energy, but not to raise the sugar level very rapidly. Eat a dish with rice or noodles, preferably prepared by yourself and checked beforehand. Don't experiment with your meals. Stomach sensations on the route may exclude you from the competition. Vegetable juices, especially tomato juices, are a good supplement to your diet in the days leading up to the marathon (if you tolerate them well, of course). They contain a lot of electrolytes needed for running.

Cut your nails a few days before the start

Your feet will carry you for 42 kilometers. Distance is a huge burden for them, so eliminate anything that may cause discomfort and injury. Check how the foot in the shoe works, how the socks fit. They should not move or curl when you move your foot. Tie the shoes so that they do not put pressure on the back of the foot. During a long run, such an oversight can be quite painful. At the bottom, the shoelace should be tied tightly, in the middle - lighter, in the upper part - tighter again, but not to the last hole (unless you have a very narrow foot and a low instep). The foot should not slip in the shoe, because you risk abrasions, blisters and even "sticking" nails.

Trim your toenails a few days before. Accidental cut just before take-off or too deepclipping your fingernail may even take you out of your run. If you have calf problems - swelling after a long run, a feeling of heaviness or you have varicose veins, test knee socks or compression bands during training. Put them on as soon as you get out of bed, before lowering your legs. Compression will restrict the flow of blood to the limb. Take them off no earlier than an hour or two after your run.

Test the outfit for possible abrasions in the groin and armpits

A sweaty body is especially prone to chafing during a long run, so check the jersey and shorts in which you plan to start in good time. Maybe it's better to run in shorts that are not the most fashionable, but provide comfort. Pay attention to which places you need to thoroughly apply a cream to minimize the risk of abrasions.

Do you smoke? Minimize the amount of nicotine before starting a marathon

It would be good for smokers to cut back on smoking in the weeks before the start. It will not substantially improve circulation, nor will it increase lung capacity, but it will prevent the rapid constriction of the capillaries and constriction of the bronchioles.

Important

Treatment of injuries before starting the marathon

If you feel a little discomfort in running a week before the start, report to a physiotherapist for taping (specialist tapes, depending on sticking, giving either relaxation, or strengthening, or stabilization, but in no case start physiotherapy If the pain is severe or the injury is serious, give up your start and deal with the problem. It's better than taking a break in your run for many months caused by the worsening of the injury during the enormous effort of running a marathon.

Category:

Running