Are you healthy enough to participate?
Training for and running a marathon is very good for your health. However, it is also a huge physical test that requires serious and safe approach.
It is imperative that you properly train for the marathon and follow the training guidelines. If you are suffering from cardiovascular diseases, have asthma or diabetic diseases, you should consult your doctor on whether you are healthy enough to train or run long distances on the race day. If the doctor advises you to not run, you’ll have listen to their advice.
Marathon race: suggestions for training
Training for marathon requires a lot of time, discipline and responsibility. Here are some of the expert suggestions that will help you train for the race. Do not forget, it doesn’t matter how fast you get to the finish line, what matters is that you avoid injuries and enjoy the race.
There are detailed and efficient training programmes designed for new beginners, mid-level and experienced runners. Medical sports experts may help you come up with a training program designed specifically to your level. By following the official Facebook page of “Baku marathon- 2017 , you can fully and professionally prepare for the race day.
As the marathon is a main running event, it’s very important that you make sure your body is ready for this test.
Take turns between easy and hard training days
Your individual training schedule will depend on your level. However, there is one main principle that holds true for all races: taking turns between easy and hard training days. For example, if you miss one training day, you shouldn’t have two consecutive hard training days.
Although some people prefer to run on their own, you can receive support and advice by finding a marathon buddy, as well as, prepare more enthusiastically for the race.
Warming up and cooling down movements
Warming up and cooling down is an essential part of any race and should not be overlooked. By warming up and cooling down properly you can avoid injuries and get the best possible results in the training sessions and the marathon itself.
Proper shoes and running gear
Make sure your running shoes are of high quality when you train. Most running shoes can endure running a distance of 800 km and should be replaced after that. Wearing old running shoes may result in injuries. Additionally, you should wear socks to avoid getting painful calluses underneath your feet.
Pay attention to weather when you are getting dressed for the race. By wearing heavy clothes, you may increase the risk of dehydration and prevent your body from properly cooling down. Therefore, you’re recommended to wear cool attire for the race. In addition, it is important to train in the shoes, socks and clothes that you are planning to wear for the race. By doing this, you will prevent unexpected problems.
Food and liquid consumption
Food and liquid consumption is a very important factor that will determine your success in the training and the race. If the race lasts longer than 90 minutes, you should drink. Don’t wait until you feel thirsty to drink.
The easiest way to find out how much liquid your body needs is to weight yourself before and after a long running session. If your body weight drops by more than 2%, it means you haven’t consumed enough water. In addition, you have to plan your food consumption for races that last 90 minutes or longer. Chocolate bars, fruits are good choices to boost your energy. It would be useful to determine how much food and liquid consumption you need during the training. Thus, you could repeat the correct amount and combination of food and liquid during the race.