TWENTY SIX TIPS FOR (26 miles )
1.Have a Plan.
Know what you want to accomplish; is it a time to finish, or to race? When you have your goal, you will be able to build your training to achieve it.
2. Write it down.
Create a schedule on a calendar for your runs, then fill in the days as you train. Having the schedule to follow in print makes it easier to follow and to stick to the plan.
3. Find training partners.
They can carry you on your bad days, and you will do the same for them. It also allows you to make an appointment run, which you are less likely to cancel. Even the best athletes have training partners.
Nothing takes the place of your training. Your long runs are especially critical to your success. Don't miss them!
5. More is not always better.
Doing long runs are necessary, but too many or too long will only make you tired and increase the risk of injury. 8-10 long runs are usually enough.
6. Find the right shoes.
This is your most important piece of equipment. Go to an expert and get fitted, and try them around the store. Try on at least three different brands of the type of shoe you need to get the right fit. When you do find the right shoe, stay with it.
You need 150-350 ml of fluids for every 20 minutes of exercise (American College of Sports Medicine.) Be careful not to drink too much at anyone time as you might feel bloated.
8. Find the right socks.
Look for a sock with little or no seam over the toes. Try out various types, and when you settle on the right one,buy many of them.
9. Practice what you eat.
Test what works best before your long runs, then do the same in the days leading into the race.
Also,be consistent with your use of the Nutrilite products(Food supplements)
10. Train in moderation.
More or faster is not always better. The words "it is a marathon, not a sprint" applies
your training as much as race day.
11.Know the course.
Is it hilly, shaded, lots of turns? Knowledge of the course
allows you to train properly but also to have the course
in mind so there are no surprises on race day.
One key to staying healthy and injury free is to get enough rest. Get your sleep!particularly on Friday if race is on Sunday.
13.Listen to your body.
It is one of the hardest things to do, but you need to be aware of excessive soreness or the beginning of an injury.
It is much smarter to miss a day or two of running to solve a minor problem than to try and push through and
lose four to six weeks with a major problem.
14 Alternate your hard and easy days.
This may mean one hard day for every two or three easy days, if necessary. Scheduling back to back hard days
(hard days include running fast or running long) increases fatigue and the risk of injury.
15.Run hilly courses.
They build strength and endurance while Improving your running bio- mechanics. Even if your marathon is a flat course, you will benefit from running.
16 Dress right.
Prepare for the weather by knowing the forecast, but also by having the right apparel:
• A light, well vented hat to keep the sun off your head and to keep you from squinting
• A light colored (white), breathable shirt and shorts for hot weather
• Moisture -wicking garments and a wind suit for cool or cold weather. Never wear new clothing the day of the race
17 Practice your refueling.
If you intend to use an energy replacement product, try it in training first. Find what works for you. Also, practice taking water from a cup. I like to squeeze the top to create a smaller hole, then drink the few ounces if needed.
18 Save your race day shoes for race day.
Once you have broken them in and know they are working well for you (less than 1 % of the people should buy an actual racing shoe), your training shoes give much better support and cushioning than the light racers. (The support and cushioning help to decrease muscle fatigue and actually pay dividends in the later miles.) Try to time the wear on your training shoes so that your favorite pair is ready for the marathon. For most people it means having two pairs of shoes so one is always race ready.
19 Eat normal amounts the last week.
Carbohydrate loading does not mean eating twice as much. Eat normally with a greater emphasis on carbohydrates near the end of the week. Do not forget your Nutrilite ( Food supplement).
20 Plan for fatigue.
Everyone feels tired somewhere during the marathon. Plan on it and remind yourself that it is just part of the challenge.
21 Don't doubt yourself.
Especially during the last week when a runner's psyche has a tendency to have performance doubts. Again, it is normal and all goes away once the race starts. Have faith in your training. Go back and read the calendar showing your training. It is always reassuring to have done the work.
22 Run in a pack
During the early miles of the race, find a group going your pace and join them. Help and encourage one another, just like in training. Having the support makes the run that much easier.
23 Do not wait
if the person you are running with is having a bad day. They will feel worse if they know their bad day has ruined months of your training. Once you both determine your partner is not going to be able to run the agreed-upon pace, wish him/her luck and keep going. Some would even argue never run with someone you are close to as it makes it hard to make that decision.
24 Create segments for the 26 miles.
Break it up into mile or geographic segments. You could do it in two ten-mile segments and one six-mile segment, or if there are distinctive geographic landmarks such as a bridge, a big hill, or a turn around, that works too. Thinking about the whole 26 miles can be overwhelming. Smaller segments allow you to get little incentives along the way and are easier to think about.
25; Be calm at the start.
The adrenaline will be flowing, so take a few deep breaths and stay under control. You may need to remind yourself of this for the first few miles into the race.
26 Be proud.
Just being at the starting line means you have accomplished a significant amount of work. You are exceptional just for undertaking this challenge, and the race is the celebration of that accomplishment. Enjoy it.( curtsy -Team Nutrilite)Type your paragraph here.
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