So the hardest part is finally over, you have overcome your share of challenges in training for your first race. You have trained hard and now you feel you are ready for your first marathon run.
There’s a lot to know before heading for your first road race. It will be exciting and full of fun – but can also be stressful if you fail to prepare effectively.
A week before the run:
- Relax. After months of hard work, training and conditioning it will be tempting to get a few, last-minute, and long run in your routine – don’t! The week before the marathon should be a week of rest and a time to save up energy for the coming race. Try to relax, take a few walks instead of your usual training routine.
- Eat a balanced diet. Try to combine a good mix of protein, carbohydrates and fat in your meals. Avoid any unusual food and stick with those that worked well for you during your training period.
- Drink plenty of fluids. Ideally, take about 8 glasses of fluids per day. Properly hydrating yourself is a very important part of your preparation. Drink water and sports drinks for your last week of preparation to keep yourself in top shape.
A night before the run:
- Don’t stuff yourself. Eat about the same amount of food you would normally eat. A good dinner consists of adequate amount of carbohydrates to provide you with at least 65% of your calorie supply for the run the next day.
- Get a short run if really needed. If you get nervous and anxious for the run the next day, it might help you relax if you take a slow jog for 20-30 minutes – but don’t overdo it. The jog should be a way to loosen up, not a final training for the run the next day. Reserve your energy for the main event. The last thing you would want is to feel tired, sore and exhausted on the day.
- Relax. Feel good movies are good to watch to find inspiration. Read a book, read literatures or listen to your choice of music.
- Plan your breakfast. If stuffing yourself the night before the run is not good, equally harmful is not taking breakfast on the day of the run. Your dinner will most likely be 8-10 hrs before the start of the run, and not taking your breakfast will deprive your body of the fuel it will need on the midway of the race to the finish.
- Finally, get your gears ready.
- Race bib (securely pinned to your shirt)
- Running shoes
- Optional items are:
- Race watch
- Alarm clock set on time
- Water belt and bottle
- Sunscreen to prevent sun burn
On the day of the run:
- Wake up early. If you had a hard time sleeping, which is pretty much normal, don’t hassle yourself. Take the unnecessary stress off yourself. Try to focus on the excitement your body goes thru and channel that energy to fuel you for the run.
- Eat your breakfast well.
- Hydrate yourself with fluids. Be careful not to over hydrate your body though, as your kidney will most likely take the time to release the excess water you took in.
- Don’t overdress. Be aware of the temperature outside. It is important to feel as comfortable as possible during the duration of the race.
- Arrive on time. It will give you ample time to double check everything needed for the race. Plus! Coming in relaxed is a bonus.
- Do your warm-up. Keep your warm-up short to save energy. An effective warm-up will loosen up your leg muscles and help you run more efficiently.
There you have it! Remember, effective preparation will more likely award you with a more effective, enjoyable and fun race. Make it your first race to remember!NOW AVAILABLE. TAKBO.PH COTTON TEES AND HOODIES. CLICK ON THE IMAGE TO ORDER.
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