How to get ready for a marathon?
You decided to run a marathon? Congratulations on the brave decision, but without preparation it will not work. So, we decided to jump in and help you with some useful tips.
Why marathon?
First, ask yourself “Why I would like to run this marathon?”. You might want to improve your physical fitness with regular exercise, boost your immune system and prevent colds, or just hit high spot on the marathon day. Maybe all of the above. In any case, a marathon requires physical and mental preparation.
How to get ready for a marathon?
With running, of course. However, we must follow a few rules:
Listen to your body: If you have any signs of an injury, you better stop training for a few days and see a doctor for a consultation. Stay healthy and avoid overtraining!
Run in a relaxed way: this way running will be a relaxation and not an additional “job to do”.
Provide yourself with adequate running equipment: above all, it is important to feel comfortable, use comfortable footwear and clothing.
Plan your workouts in advance: make a schedule and set a mileage plan. Track your progress on a daily basis.
Stretch after a workout: the muscles need to be stretched after a strenuous workout to avoid possible muscle injuries and pain.
What to eat before a marathon?
With such strenuous physical exercises, diet is just as important as training. Especially in the last weeks before the marathon, we must provide adequate nutrition. Here are few tips:
3 weeks to 1 week before the marathon: it is important to consume as much protein and antioxidants as possible, in order to rebuild muscles as quickly and efficiently as possible.
1 week before the marathon: start eating larger amounts of whole grain carbohydrates, which are converted into glycogen in the body. Glycogen is broken down into glucose during exercise, which the body uses as a source of energy.
What about dietary supplements?
After weeks or even months of preparation and dedication, of course, we want to achieve the set goals. We can help ourselves with dietary supplements. In endurance sports, the most beneficial is Guarana.
Guarana is a dietary supplement with the active ingredient guaranine, which is chemically very similar to caffeine, except that it is released more slowly into the bloodstream, thus lasts longer. Guarana helps to improve endurance during long-term physical activity.
It is best to use guarana powder, as it is the purest and thus the most powerful form. However, we must pay attention to the recommended amount, which is 1 teaspoon half an hour before the exercise. It is recommended to enjoy Guarana before the training, so that we can see the effects on the body during the long marathon.
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