Marathon Training Preparation Guide

During the 7 days before your marathon, you should switch your focus to stretching more.

This aim of this is to make your entire body supple prior to the race. Be certain not to over-stretch simply because this can cause tearing of the muscles. Usually be sure to loosen up for 5-10 minutes before beginning a stretching plan.

Psychologically, you may be finding it tough to deal with the fact that in your last week of training you are going to be running much less than the actual distance of your marathon!

You have to accept this point and think in the months of training that you simply have done beforehand. This last 7 days should be a time period that you appreciate. The Sunday prior to the marathon must be an simple 2-6 mile run, preferably at race pace.

You also must make a list of the items that you need to pack for your marathon. If you're flying interstate for the race, it is best to ensure that the items you want to take can fit into your carry-on luggage. This avoids the possibility of them being lost on-route.

You should review your list of items at least twice during the week prior to your marathon. You must aim to pack everything 2-3 days before the marathon, to allow enough time to double-check that all items are included.

Perhaps one of the most overlooked items to take to the marathon is toilet paper. Too frequently the toilets become crowded before the marathon and typically run out of toilet paper! There could be absolutely nothing worse simply because this one disregarded product can potentially ruin months of training and preparation due to the discomfort it can trigger. Preparation is the critical point to running a marathon.

Within the last 7 days prior to your marathon you should try to increase your carbohydrate consumption to close to 70% of the dietary consumption. Carbohydrates are broken down into glucose. Glucose is additionally broken down into glycogen.

It is the glycogen that influences the amount of time that you simply can maintain race pace. Well trained runners have sufficient glycogen stores to run for close to 15-20 miles. It's when your glycogen levels begin to dwindle that you might feel the outcomes of hitting the wall.

To avoid this you have to stuff your muscle tissues with as much glycogen as possible. Do this by increasing your complex carbohydrate loading intake to close to 70% of your dietary consumption within the last week, particularly within the final 2-3 days before the marathon for maximum effect.

Foods with higher amounts of carbohydrates include pasta, rice and potatoes. Be certain to reduce the quantity of fiber that you consume throughout this time period. Again, consume only foods that you simply feel comfy with and that you have currently experimented with.

In the 7 days prior to your race you should also aim to reduce your tension levels as much as you possibly can in order to give yourself the possibility of training to your potential. Prevent as much physical activity as you are able to, including gardening, partying and shopping. Your primary goal must be to keep your feet up and to rest your body.

by: Thomas Matthews

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