how to prepare for a marathon

how to prepare for a marathon插图

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Before the RaceHydrate well for several days leading up to your marathon. Drink a big glass of water before you go to bed the night before race day. …Eat a simple,high-carbohydrate breakfast several hours before the start of the race. Bagels,oatmeal,bars and fruit all work well.Lather up with a little Vaseline or BodyGlide in any areas vulnerable to chafing (you probably learned where during training runs).Get to the starting line early,and if needed,get in the port-a-potty line 30鈥?0 minutes before the official start time. The lines may be long.The temperature is apt to rise over the course of the race,so don’t overdress. …

People also ask

  • How far should I run to prepare for a marathon?

  • If you don鈥檛 have much experience running marathons, then you should start preparing six months before the big day. Aim to run 20鈥?4 km (12鈥?5 miles) per week. Preparing for a marathon is crucial, as your body needs time to adapt physically to the pounding that it will be taking during both training and the race.

  • What should I eat when training for a marathon?

  • Eat a diet high in carbohydrates. While you’re training, 60 to 65% of your diet should come from mainly complex carbohydrates. Eat foods like potatoes, beans, yams, wheat bread, pasta and apples. While you’re running, eat carbohydrate gels every 30 to 45 minutes.

  • What to do on the day of a marathon?

  • It may even be a great excuse to pamper yourself with a massage or a spa treatment. Instead of running, take the day to focus and relax. When you go to the expo center to pick up your race packet, don’t waste hours walking around, attending clinics, and eating free food samples.

  • How do you prepare for a long run?

  • Eat and sleep well before long training runs. Once you get up to your 16, 18, and 20 mile runs, you鈥檙e going to need a lot of energy to complete them. Lots of carbs and sleep the night before will help in this department. I would not recommend any kind of carbonated energy drink before your run. Unpleasant.