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Monday, February 29, 2016

Marathon Training Tips - Dos and Don'ts

You have trained, eaten, slept, and have mentally prepped yourself for the marathon that’s ahead of you, and we are sure you are very excited to be running on the big day. Although all of your training sessions have geared you up for the race, it is essential to get back to the basics a week before the marathon day. This is crucial since you obviously want to maximize your race performance, for which you have been putting in a substantial amount of time and effort in the past few weeks or months.

If you’ve been a regular runner in marathon races, you probably are already aware of the do’s and don’ts of marathon racing, and the check-list which you need to keep a track of. But if the upcoming marathon is your first, chances are, you may or may not be as completely aware and assured as you should be. What to do a week prior to the race, what to eat, what not to eat… we’ve covered all this for you in this piece of article. Read on to explore the same.

Tips to make your marathon run a success:
       1.  Run less than usual – In the week prior to the marathon day, reduce your running distance to 30% of the average distance.
2.   Short run the day before the marathon – It isn’t necessary to completely rest it out the day prior to the marathon. You may go for a short run. If tired, stop and rest.
3.   Skip training – To rest your muscles, avoid new and/or strenuous exercises that might cause any injury. Instead, practice yoga and meditation.
4.  Stay hydrated – Drink enough water throughout the day to keep yourself hydrated. Keep a check on your urine color. It should be of a light yellow hue. If it is absolutely colourless, it means you’re over-hydrated and this can cause an imbalance in your electrolytes.
5.   Minimize alcohol – To avoid any jinx, it is best to avoid drinking alcohol the week before, or at least the night before the race. Listen to your body and its behavior.
6.   Sleep for 8 hours – Sleep for at least 8 hours a night on days prior to the marathon. Anything extra is an icing on the cake!

Marathon check-list: Make a note!
Be sure to carry these essentials and add-on as per your requirements.

  • Race confirmation
  • Vaseline or other anti-chafing lotion
  • Sunscreenlotion
  • Lip balm with sunscreen
  •  Watch or GPS
  • Sunglasses
  • Gels or sports drink if you've been training with them
  • Music player and earphones
  • Hat or visor
  • Safety pins
  • Water bottle
  • Tissues/Hand towel
  • Band-aid
  •  Extra socks
  • Extra shirt and shorts/pants
  • Drinks or food if you won't be fed at the post-race festivities
  • Towel
  • Bag for all your gear

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