Throughout the week before your marathon, you must switch your mindset to stretching more.
This aim of this is to make your entire body supple prior to the race. Be certain not to over-stretch simply because this can cause tearing of the muscles. Usually be sure to loosen up for 5-10 minutes before beginning a stretching plan.
Psychologically, you might be finding it tough to deal with the fact that in your last week of running you will be running less than the actual distance of your marathon!
You have to accept this point and think in the months of training that you simply have done beforehand. This last 7 days should be a time period that you appreciate. The Sunday prior to the marathon must be an simple 2-6 mile run, preferably at race pace.
You also need to make a record of the running equipment that you simply need to pack for the marathon. If you are flying interstate for the race, it’s best to make sure that the items you want to take can fit into your carry-on luggage. This avoids the possibility of them being lost on-route.
You should review your list a minimum of twice throughout the week before your marathon. You must aim to pack every thing 2-3 days prior to the marathon, to permit sufficient time to double-check that all items are incorporated.
Possibly the most disregarded products to take to your marathon is toilet paper. Very often the toilets turn out to be crowded before the marathon and usually finish out of toilet paper! There could be absolutely nothing worse because this 1 disregarded item can potentially ruin months of training and preparation due to the discomfort it can trigger. Preparation is the key to training for a marathon.
Within the last 7 days prior to your marathon you should try to increase your carbohydrate consumption to close to 70% of the dietary consumption. Carbohydrates are broken down into glucose. Glucose is additionally broken down into glycogen.
It is the glycogen that influences the amount of time that you can sustain race pace. Well trained runners have sufficient glycogen stores to go hard for close to 15-20 miles. It is when your glycogen levels start to dwindle that you may feel the outcomes of hitting the wall.
To prevent this you need to stuff your muscle tissues with as much glycogen as possible. Do this by increasing your complex carbohydrate loading intake to close to 70% of your dietary consumption within the final week, particularly within the final 2-3 days before the marathon for optimum effect.
Meals with high levels of carbohydrates consist of pasta, rice and potatoes. Be sure to reduce the amount of fiber that you eat during this time period. Once again, consume only meals that you simply really feel comfortable with and that you simply have already experimented with.
In the 7 days prior to your race you should also aim to reduce your tension levels as much as you possibly can in order to give yourself the possibility of training to your potential. Prevent as much physical activity as you are able to, including gardening, partying and shopping. Your primary goal must be to keep your feet up and to rest your body.
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MLA Style Citation:
Matthews, Thomas "Marathon Training Pre-Race Tips." Marathon Training Pre-Race Tips. 26 Jun. 2010. uberarticles.com. 10 Oct 2014 <http://uberarticles.com/health-and-fitness/exercise/marathon-training-pre-race-tips/>.
APA Style Citation:
Matthews, T (2010, June 26). Marathon Training Pre-Race Tips. Retrieved October 10, 2014, from http://uberarticles.com/health-and-fitness/exercise/marathon-training-pre-race-tips/
Chicago Style Citation:
Matthews, Thomas "Marathon Training Pre-Race Tips" uberarticles.com. http://uberarticles.com/health-and-fitness/exercise/marathon-training-pre-race-tips/
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