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london marathon 2019 tips: how to prepare, thrive and survive the running race

by:QY Precision      2019-08-26
Just over two weeks from this year\'s London Marathon, it can be said that a total of 26 runs.
2 miles is a great feat.
After several months of training, it\'s time for runners to save their energy before the main event on Sunday, April 28.
This means taking in carbohydrates, getting enough sleep, and shortening the running distance.
While the tapering phase often makes participants feel they need to work harder rather than relax, this part of the training should not be ignored.
The last thing you want to do is hurt yourself before the game.
So, no matter what you do, don\'t start to do your best.
DW Fitness lists an important list of things to do so you can prepare for the last paragraph before the big race, which you can use on the day of the marathon
If you haven\'t already, significantly reduce your training and give your body a chance to rest.
You should use this time to store your physical and mental power, and you don\'t want to risk an injury before the big day comes!
Treat your body like a machine and cheer it up effectively.
While this is your chance to increase your carbs to get energy, don\'t use it as an excuse to vent.
Junk food will only get in the way of your progress, so stick to the healthy path until the end of the game.
Remember specific time goals in your head so you can adjust your speed, but don\'t focus too much on personal miles.
Group miles together in 3 seconds as this will help you manage the game mentally and keep you focused.
Run at the same time as the marathon starts every day to make sure your body stays in sync during the big day.
You certainly don\'t want an unplanned trip to the bathroom halfway!
Imagine the route and get familiar with the twists and turns so there won\'t be anything to get you out on the day of the game.
Some people like to imagine running and winning a marathon in order to boost their mental self-confidence.
You will run for a long time, and after the first few miles of adrenaline leave you, you may try to stay focused.
Avoid boredom by creating a long playlist full of songs that encourage you to move on-Don\'t risk shuffling!
Overheating, scrapes, blisters-there are many costume disasters that can go wrong and have the potential to ruin your game.
Make sure that the clothing you wear on the day of the race is done at least once, no matter what you do, don\'t buy new sneakers!
During the week before the marathon, you have to get enough rest, but you have to get a good night the night before.
Avoid eating too late and let yourself relax a little more than usual to help you relax into your natural sleep.
Your nerves may stop you from feeling hungry, but it is very important to have breakfast on the day of the race, as the food will keep you going while running. Eat 2-
4 hours before you start, cheer yourself up with plenty of liquid, carbs, protein and fat.
Why not try 3 whole wheat toast with natural peanut butter and bananarace feast?
Before you start, warm up slowly by doing some slight aerobic exercise and stretch it a little, but don\'t pull your muscles if they feel nervous.
You want to keep as loose and flexible as possible.
The first few miles may feel easy, so it\'s tempting to speed up, but don\'t force yourself.
In the first half of the marathon, stick to the comfortable pace and you can start developing at the last few miles (
We appreciate that this is easier said than done! )
Drink as much water as possible, energy drinks, and energy gel to keep yourself hydrated so that your performance throughout the marathon will not be affected.
The study, published at the annual meeting of the American Academy of Sports Medicine, was actively cited.
Com found that when runners replaced only 75% of their sports sweat loss, they were 3% slower than replacing 100% of their sweat loss.
Start to speed up as you approach the last 5 miles.
This is the time for you to really be able to speed up and push beyond people and move on until you break through the finish line!
Sometimes you forget how amazing it is to run a marathon, so when you run past, take the time to mentally immerse yourself in the finish line and realize that you have done it!
The last thing you want to do is stick to it, but if you suddenly stop exercising, your muscles will be more painful.
After the race, jog gently and walk around for at least 15 minutes to slowly relieve your body from marathon mode and reduce the build-up of lactic acid in your muscles.
After all these workouts, eating can be the last thing in your mind, but consuming something about 30 minutes after the game to keep your blood sugar level is critical, replenish the lost glycogen and repair the damaged muscles.
Select Energy Bars for carbohydrates such as bananas, some nuts or proteins.
Running a marathon is difficult for your body although you can sweat, you will soon drop to normal temperature after the race-sometimes you will feel colder than normal temperature because of lost energy.
After the game, change into soft and warm clothes, keep warm and comfortable.
Tend to any minor injuries you may suffer during the game, such as blisters, bruises or cuts.
After completing the game for 4 hours, you will starve to death, which means this is a great opportunity to enjoy all the food you are forbidden to eat during training.
Your body will still consume energy after the game, so you don\'t need to worry about taking in high levels of calories and fat. Bon appetit!
After the marathon, your feet and legs will feel a lot of pressure, so take the opportunity to lie down for 15 minutes and lift your feet with cushions or stool support.
Wait at least 6 hours after the game to finish the dreaded bubble roll.
While this may not be comfortable, the rolling foam helps to stretch the muscles and avoid the fact that this step will cause you more pain the next day.
Taking a cold shower about 5 hours after the game helps reduce muscle inflammation.
If you can\'t face cold water, compression tights can also help to reduce this and prevent damage.
Waiting at least 24 hours before the massage will help ease the tension caused by muscle soreness and help recover faster.
You can always massage your legs and arms gently if you can\'t see a professional.
Again, sleep is critical to recovery.
Make sure you have a full 8 hours or more if you need.
Be sure to put enough water by the bed so you can replenish your water at night and you may even want to have some snacks.
The pain is natural, but don\'t let the feeling stop you from walking around in the days after the game.
Gentle activities such as walking and swimming are the best way to help the muscles recover and return to normal.
The idea of starting running again so fast may fill you with fear, so try doing some different sports like riding a bike and keeping your muscles active without needing to re-exercise
Aggravate any damage
You may not be wearing running shoes for the next 6 months, but we bet that you will end up running another marathon in spite of everything.
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