Things Marathon Runners Should Remember

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Things Marathon Runners Should Remember

Hello All!!

Is running your passion? Are you a marathon runner? Then this post is for you. When marathon runners push themselves out of their comfort zones, they get tired and that makes them unable to complete their run. Here is a list of things that should be kept in mind. Read on!

Train adequately

You have to train yourself the right way. Your body has to get used to the training. Usually long distance running is pretty taxing on the body. If you don’t train yourself properly, you will end up having injuries on the day of your race.

Set realistic time goals

You need to set goals that are realistic and match your level of fitness. Many runners set goals that are not based on their race day run. You can’t complete the marathon by training with a set of goals and desiring to achieve different goals on the race day.

Proper hydration is important

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You have to develop the habit of keeping yourself well hydrated during your training itself. Make sure you drink non-dehydrating fluids like water, sports drinks or orange juice. You should know what to drink and how much to drink. You should not take the risk of trying new things on the day of your race. Unplanned approach to hydration on the day of your race can lead to lack of energy, cramps and other issues. Make sure you drink non-dehydrating fluids

Maintain a food diary

Just like fluids you need to be careful about food as well. You need to experiment and find out which combination suits you well. Thus, you need to maintain a food diary. You must plan what you will be eating and drinking before the race, during the race and after the race. Once ready, include it in your practices and soon you will get the perfect plan for your training and the final race day too!

Don’t run more than you need to

If you happen to run more than it is required to meet your goals, you are bound to get injured or cause a body breakdown. Stick to your goals and don’t run extra miles.

Notice warning signs of injuries

As soon as you feel that you are injured, follow preventive measures so that the damage is kept to the minimum and your recovery speeds up. Depending on the type of injury, take necessary steps. Use ice/compression, take anti-inflammatory medicine or take an off from running to allow your injury to heal.

Choose the right footwear

running-shoes

Choose the right shoes for running. You need to replace them after covering 500 miles because worn out shoes are the chief cause of injuries. You can increase the shoe’s life by using more than pair for running. Wear one pair today and the other pair tomorrow. It will help in distributing the stress more evely on the feet and legs.

Stretch regularly

If you don’t stretch properly, it can lead to running injuries. Any kind of running requires proper stretching. Certain muscle groups are stressed while one runs. After the running stops, the muscles start tightening and might get stiff and sore. To avoid that you need to stretch post running.

Do cross training

By doing cross training, you avoid running injuries. It helps fight muscle imbalances, increases your aerobic capacity and burns more calories. You can go in for swimming, cycling and hiking.

Avoid overuse

Running injuries occur due to overuse. Overuse is doing a lot and that to too fast. It can affect both beginners as well as experienced runners when training is increased suddenly.

Do not train in an inconsistent manner

The risk of injuries increases when you are inconsistent with your running. Inconsistencies occur when several workouts are missed and you try to add more miles to your following workouts just to catch up.

Increase your number of miles slowly

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Increase your mileage weekly by only 10 percent. Follow the 10 percent rule. Don’t jump from 7 to 11 miles. Try running for 8 to 9 miles instead.

Don’t be too harsh on yourself

Take a day’s break if you have done a hard workout. Give yourself time to recover so that you limit the chances of suffering from a running injury.

Choose proper running surfaces

Choose the flattest roads available for your running. The road should not be slanted as it will increase the chances of getting injured.

Do remember the above things if you are preparing for a marathon!

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