Contents:
Medical Video: How to stretch before running
No one denies that running nearly 50 kilometers is a long way to go, but not an impossible distance. It's not like walking or relaxing color run, a marathon requires dedication, patience, and high perseverance to successfully complete the whole lap on the H-day of the race. Are you preparing for an important marathon run?
What must be considered before starting marathon training
Marathon preparation is not something you can do in a few weeks. Marathon exerts all of your body's energy, including tendons, ligaments, bones, heart and lung health, and will be as heavy on your mental stamina. You will need at least a few months to train your body to adapt to the super-heavy terrain you will be going through, especially if you have never attended a marathon before.
The key to a successful marathon run is to consistently add your running distance every week in stages to let your body adapt to running for a long period of time. Make sure you have enough time in one week to run at least 4-5 days per week. If this is your first marathon, we recommend that you take two days off to let your body recover.
Search for a marathon schedule in the next three months or more, depending on your current fitness level. Give your body enough time to build stamina in stages and at the same time to take into account the time of recovery of the possibility of injury, illness, or other family interests that can slightly hamper your smooth training.
Preparations must be made before running a marathon
What are the preparations for a marathon run that must be run long before the day?
1. Maintain stamina
Fifty percent of marathon runners will experience injuries. Whether it's a broken shin, heel pain, sprains, to other things that might seem trivial but can be troublesome.
Preferably, consult with your doctor first to do a check-up before engaging in strenuous activities. If you experience any amount of pain other than normal fatigue, talk to your doctor immediately for quick recovery - it's better to spend a day of training when the injury is still easy to handle, rather than spending a full month because you think the pain will disappear by itself.
Besides that, be smart in practice. For example, immediately replace new clothes that are clean and dry after practicing, and always have enough fluid intake during exercise. If you feel cold after running (because your clothes are soaked with sweat, for example), take a warm bath immediately. Try to keep your body warm after exercise to prevent your immune system from weakening, and maybe get a cold or catch a cold.
2. Adjust your diet
You need to eat food before you start running, which can provide you with sustainable energy for more than 60 minutes. Ideally, you should have a high-carbohydrate and low-fiber diet three to six hours before you start running. This period of time will give your body the opportunity to digest food until it's finished and reduce the risk of stomach problems during running.
If you only have one hour before starting practice, eat foods that contain 50 grams of carbohydrates. Choose foods that generally contain lots of water, good carbohydrates (such as oatmeal or muesli), iron, vitamin C, and good fats (foods that contain omega-3 acids, such as salmon and fish oil products). If you're going to do a long run, add protein - boiled eggs or peanut butter sandwiches - to help maintain your energy level.
Sufficient fluid intake before, during, and after exercise - especially during and after a long distance run. Adequate fluid intake long before your H-day marathon will train your body to get used to drinking - and learning to drink while running (during a long distance run) will mimic the conditions that you will face during the actual marathon and give you big profits in the day- H.
Don't forget, always obey your diet, type of food and drink (large meals and snacks), and meal times that you feel are most suitable for your practice, and don't change any aspects of your diet during training until the race day to prevent problems digestive system.
3. Plan a weekly training schedule
Try to include one long distance run every week on each of your training schedules, preferably at the end of the week to give you extra time to recover after running. The distance from your long distance run will differ on your goals and your level of fitness. For beginners, we recommend running long distances up to 20 kilometers, and for you who are stronger, 20-25 kilometers for 12 weeks before your marathon day.
For beginners, it is recommended to run at least 2-3 times in 1 week.
As an example:
- Monday: Leisurely strolling
- Tuesday: Rest
- Wednesday: Jogging / tempo
- Thursday: Rest
- Friday: Sprint / Run fast
- Saturday: Rest
- Sunday: Run long distances
If you are getting used to it, increase the intensity to 4 times a week practice session, including 1 long-distance running session and 2 short-term running sessions. For stronger runners, the schedule per week can be arranged for 1 long distance session, 1 sprint session, 1 double run; added with two or three casual runs / jogging between heavy running sessions.
- On a leisurely stroll, try to get your running tempo short, slower, and more relaxed than your usual running tempo. The goal is to train your feet accustomed to walking long distances, without adding weight to the muscles and bones.
- For a jogging session, speed up your tempo a little more than your usual run. Jogging will increase your lactic acid threshold, which is the heat sensation on both feet that you feel when you start running fast.
- For sprints, you will do a combination of running alternately between sprinting and slow running (jogging). Over time, this exercise will help you improve your running speed in general.
- When running long distances, adjust your tempo and running speed as comfortably as possible (but try not to be slower than jogging) to build your stamina endurance. Running long distances is the most important aspect of running practice every week, and you will increase the distance gradually every week. You may also enter break leisurely walk between your long distance runs.
- Every fourth week, focus on running exercises only on a relaxed walk. In addition, H-10 before your main marathon, reduce all types and intensity of your training.
4. Add another exercise
Alternative exercises besides running can also be useful for your marathon preparation, as well as to help your body recover faster than the endless run.
Try to enter a light stretch after your relaxed walk. Stretching is a good alternative exercise to help maintain your body's health, but be sure to stretch only after a leisurely walk or light run. Avoid stretching after a heavy running practice session because your muscles are still stressed and exhausted from running hard.
Other sports that you can try, including swimming, yoga, pilates, cycling, and running using a treadmill.
5. Get enough sleep
Ensuring that you get a good and restful night's rest is very important ahead of your marathon day. You need at least 8 hours of sleep every night. After a super intense and heavy training session, you will need 9 hours to sleep at night so your body can recover optimally.
Getting enough sleep will help you to strengthen your immune system, build and repair muscles, and sharpen your mental focus - all this will result in stronger performance during training before and the H-day marathon.
6. Make sure your running equipment is comfortable and right on your body - including your running shoes
Check running shoes, socks and other clothes that you will use for training and during the marathon. Your running shoes not only have to be comfortable and fit when used, but they also have to be tested for strength at least several times in long distance running sessions, and one or two of your strenuous workouts. Check the outer soles and padding inside, if you see a crack or a little damage, replace it with a new one.
Choose the right clothes. Avoid running uniforms or sports bras made of cotton; instead, choose synthetic materials such as polypropylene, which can keep your body dry and provide space for the skin to breathe while exercising. Also, adjust your clothes with weather and climate during training or on your H-day. If the weather is cloudy or drizzle, use a sports jacket or raincoat. If the weather is hot, use a hat. Don't forget to always use a sunscreen before you start exercising. Always ready.
