As you can imagine, this article is intended for those who are going to run a marathon for the first time. Running a marathon is one of those things about which they usually say: "it's better to see once than hear a hundred times", because no matter how much you read about the marathon, your body can behave at a distance in the way you did not expect ... However, you need to know the general principles in order to minimize the likelihood of force majeure on the track.
Marathon running tactics
Your first marathon should be a dress-up one. The main task is to run at a calm pace. Therefore, it is best to start running calmly, without rushing anywhere. Do not pay attention to other participants in the race, who "tear" from the very start. If these are not trained athletes who clearly know with what time they should run each kilometer of the marathon, but ordinary amateurs, then usually their quick start makes itself felt after 15 kilometers and their strength leaves them.
So it's best to run in your calm slow pace... At the pace that you run slow, long recovery runs in training. In this case, you have the opportunity to adjust the load gradually.
Ran 10 kilometers... You understand that the pace is very shallow for you. Add a little. We ran another 10 km and look. If you start to feel even a little tired and understand that it is better not to add, then continue to run at your own pace. If you feel that you still have a lot of strength, then add a little. But be careful. This feeling of lightness can be an illusion. And by the 30th kilometer, your legs may suddenly "stand up" and your strength will end, although before that everything was fine.
Therefore, it is better to run at a slow pace the entire distance and add well, if there is something to add, on the last 7-12 kilometers. Than if you run 20 km, and then you run out of strength and you have to walk and run.
Start the final acceleration a kilometer or two before the finish line.
The same, but briefly: Run slowly up to 30 kilometers at the pace with which you do recovery runs in training. Increase the pace gradually as you feel. Start acceleration at the finish 2 km before the finish line.
Meals during the marathon
First. Try to drink enough water. Remember - feeling thirsty is already dehydration. And dehydration significantly impairs the functioning of the whole organism. Therefore, do not bring the body to a feeling of thirst and take at least one or two sips of water at each point of nutrition. In order not to drink too much, and so that thirst does not arise.
Pour water over your leg muscles. This will reduce the temperature of your feet and wash away sweat so that the skin on your feet breathes better. If you're running in hot weather and wearing a hat, douche your head or wet your hat. In extreme heat without a cap or kerchief, wet your head very carefully. Since a wet head is more exposed to the sun's rays and the likelihood of sunstroke increases.
After 10 kilometers, start consuming carbohydrates. Food stations always have plates of fruit, baked goods, chocolate, which you can eat while running. The carbohydrate stores you accumulated before you start will deplete after about an hour of running, so you need to constantly add new carbohydrates to your body.
Carbonated Coca Cola is also often given at food outlets. A good tonic drink that is rich in caffeine and sugar. If you do not have any digestive problems when you drink soda, you can occasionally drink cola instead of water.
Breathing while running a marathon
Breathe through your nose and mouth... That is, inhale and exhale at the same time with your nose and mouth. Don't try to match your breathing to the steps. Let the body choose its own breathing rate.
And start breathing from the very start in a calm, moderate rhythm. Don't try to talk a lot while running. Because in the beginning you have a lot of strength and your breathing has not yet gone astray. And at the end of the marathon, you will hardly move your legs, so you may not have the strength to move your tongue. It is better not to waste energy on this at the beginning of the run.
Find a company
Do not think that this point contradicts the previous one, which says that it is better not to talk while running. The point is that it is better to run in a group of those who move along the distance with your own speed. In this case, it will be more interesting to run, you can always rest a little behind one of them in the air corridor, and you don't have to talk. You can run in silence, but together.
Of course, these are not all the principles you need to know when running a marathon. You will learn all the principles when you finish your first marathon. In the meantime, you just need to know running tactics, principles of nutrition and drinking while running. And how to breathe and with whom to run the marathon.
To improve your results in running at medium and long distances, you need to know the basics of running, such as correct breathing, technique, warm-up, the ability to make the right eyeliner for the day of the competition, do the right strength work for running and others. Therefore, I recommend that you familiarize yourself with the unique video tutorials on these and other topics from the author of the site scfoton.ru, where you are now. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series on the basics of proper breathing while running. Subscribe here: Running video tutorials ... These lessons have already helped thousands of people and will help you too.
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