The start of the marathon ... Stand at the start, around you are the same as you are - contenders for victory. Here is the signal for the beginning, everyone rushes forward.
Unforgettable hours of running await you further. What will be the result? It all depends only on you - on your training, equipment and, of course, your morale. It is about this, as well as about many other things, that we will talk about in this article.
Necessary equipment for the marathon
The comfort of running depends on the equipment, and the ability to win depends on the convenience. Of the necessary equipment for a marathon in warm weather, the following can be distinguished:
Sneakers
Sneakers should, first of all, be comfortable and lightweight. Convenience lies in how they sit on their feet and what shape the foot takes in them - in properly fitted sneakers, it is bent inward at a slight angle, about 15 degrees. When taken in hand, the weight should be practically not felt.
You should also pay attention to the sole - it should be normal, not vulcanized, since the vulcanized sole is stiffer, heavier and less cushioning, which will cause great inconvenience while running.
Outerwear
The choice of outerwear depends on the weather. Let's start with the basic principles of choosing clothes. First, in no case should you run without a shirt. Many people will probably be interested in the question - why is this, especially in hot weather, necessary? It's simple. The shirt (and it should be tight) will act as a sweat collector, thereby making it easier for the skin to breathe and removing salt. For the same purpose, a forehead bandage and wristbands should be used.
At temperatures above 20 degrees, you cannot run in pants - only shorts. When the muscles of the legs overheat, severe weakness will appear and the legs will become, as they say, “wadded”. Shorts, like a tank top, should be tight-fitting to wick away sweat and salt. However, they also cannot squeeze the skin strongly - some aeration must be preserved.
Bottle of water
It is not recommended to use an ordinary plastic bottle from under the shop water, because soft plastic will squeeze and create inconvenience while running. Special bottles for running, popularly called "nipples", have a low price and are required for a marathon, since it is not only impossible to run it even in cold weather without water, but also deadly. The mount is tailored to your preference.
In cold and cool weather, things are a little different - it is worth using several layers of clothing - the first (T-shirt) to collect sweat, the second (turtleneck / jumper) to keep warm, and the third - a windbreaker or jacket to protect from the wind. At temperatures below freezing, a warm hat is required. Underpants should be worn underpants.
Workouts before the marathon
First of all, the question arises - to conduct training alone, or with a coach? The answer is simple - it depends on your experience and skills. For beginners, accordingly, a coach is necessary - he will point out mistakes in training and equipment, and will give more correct recommendations for long races.
And only later, after several years of training, having a lot of experience behind you, you can switch to independent ones. What kind of training are there for marathon runners?
The main types are as follows:
Endurance training
This is an integral part of the preparation of any marathon runner. It is endurance in the race that comes to the fore. While working on endurance, light, but prolonged training is carried out.
For example, preliminary races - long-distance cross-country races, up to 30 kilometers. Of course, you shouldn't go to such distances right away. You can, for example, increase the distance from five to thirty kilometers for several months (with initial physical training).
Strength training
The complete opposite of endurance training. The exercises are performed with weights and take less time. For example, instead of running 30 kilometers in normal gear, you run 10 kilometers with weights on your feet.
The main thing is not to be confused with training for muscle mass, when exercises are performed with "iron", since in this case the muscles become watery and incapable of prolonged loads - they quickly become clogged.
Speed training
Short races are performed at top speed. You need training data to be able to get ahead at the end of a marathon - after all, sometimes a few meters separate you from your opponent.
Training, for example, can take place in the following plan: first there is a warm-up run, then stretching, and then exercises for speed - these can be like systems of short races (for example, the first approach - 10 races of 10 meters, 10 races of 20 meters and 10 races of 30 meters each, then a short rest with stretching and the next approach), as well as systems of longer races (for example, the first approach - 3 races of 1000 meters, the second approach - 3 races of 800 meters, and then descending). The number of races and their distance directly depend on the level of training of the marathon athlete. One or two weeks before a marathon, workouts decline in order to allow the muscles to recover.
Meals before the marathon
Some time before the marathon, as a rule - one to two weeks, fast carbohydrates - sugar, chocolate, baked goods and other sweets are completely excluded from food; alcohol, unknown food and exotic food. Also, if possible, you should exclude oriental seafood. The main part of the diet should be cereals (buckwheat, oatmeal, oatmeal, barley and others) and pasta, since these products contain a large amount of slow carbohydrates.
On the day before the race, you should have a light breakfast - some professional athletes just drink a glass of juice, and 2.5-3 hours before the race, eat an average portion of any porridge or pasta - this will provide the athlete with the necessary amount of slow carbohydrates, which should be enough for the entire marathon ... After the race, in 1-2 hours, you should eat meat, fish, chicken with porridge or pasta. This will allow the muscles to recover faster.
As for drinking - you shouldn't drink too much water during the race, but you shouldn't limit yourself too much in it - you felt thirsty, drank 1-2 small sips of water. After the marathon, you need to quench your thirst with small sips of mineral water.
How to behave during a race
During the race, your motto should be one well-known phrase - "Keep Calm and Carry On", which translates as "Keep calm and keep up the good work."
Here, I think, no special explanations are needed - the main thing is to put your thoughts in order before the race, calm down, but at the same time concentrate as much as possible on the race. It is morale that is one of the keys to winning the marathon.
If we talk about tactics, then there are several main types:
- Start with a quick start (not to be confused with acceleration - just running at a slightly higher speed than the main one), and having pulled ahead go to the main speed.
- Save energy at the beginning of the race, and give your best at the end.
- This method is suitable for experienced athletes who know their strengths - throughout the entire race, maintain the same speed, allowing you to run the entire race at the limit.
Tips from winning athletes
Most of the tips from the winners are the same, contain the same essence.
Here are the best ones:
- Regardless of how you feel, you should check with your doctor before the marathon. Also, special attention should be paid to the heart - after all, it accounts for most of the load.
- Three days before the start of the marathon, eliminate fiber-rich foods and go on the lightest diet possible. This will improve your well-being and avoid problems with the intestinal tract.
- Check your shoes properly - there should be no diverging seams or any other damage.
- Choose the right place for training - it is better to use flat paths without bumps and obstacles, in no case do not run on a dirt road - this way you can avoid injury.
- Be sure to reduce the load in the last week. Switch from daily workouts to workouts every other day, from one hour to thirty minutes, etc.
In conclusion, I would like to wish future marathon runners victories. You may not be able to complete the marathon distance the first time, but this is not a reason to despair - there are still many training sessions and many opportunities ahead. Good luck.
