tips for warming up before a big race !
as always - get proper equipment before any event !
but heres some other tips ,
The thought of participating in a marathon can be intimidating, but the truth is, people of all fitness levels enjoy this great event. In nearly every marathon, you'll find walkers, first-time runners, as well as those who run on a regular basis. No matter what your situation, marathons can be a fun and challenging event.
The following paragraphs contain important tips for those just starting out. If you have never participated in a marathon before, consider starting out with a smaller race, such as a 5K, which equates to 3.1 miles. This will be a good challenge and will help build confidence for future races.
Before starting any new activity, check with your doctor. Once you are cleared to exercise, start out slowly and strive to build endurance and stamina gradually. Intensity of training is dependant upon current capabilities and should take into account state of health, current level of exercise experience, desire to meet challenges, and your personal goals. It is important to avoid overtraining, that is, don't try to do too much too soon. Instead, start out with what you feel is appropriate for your fitness level, gradually building stamina and endurance, pushing yourself when you feel you are up to the challenge, and backing off when your body needs a rest. In this way, you'll decrease risk of burnout and injury, and boost your chances of enjoying long-term training success.
Experts advise having a few months of training under your belt before attempting your first race, so now is the ideal time to begin your training. The idea is to improve heart health and help strengthen your muscles, but in a safe manner, so pace yourself accordingly. The first week or two you might want to simply walk at pace that you find challenging. The next week or two, you can add intensity by increasing speed or duration. The next few weeks, consider alternating between walking and light jogging. Once you become accustomed to light jogging for extended periods, you can begin incorporating more running. Easy runs should be at a pace that feels fairly comfortable. You should be somewhat winded, but still be able to carry on a conversation. If you so winded that you cannot talk, you are running too hard. If you are able to talk or sing with no difficulty, you are running too easily. From here, barring any problems, to further improve your speed, stamina and endurance, try increasing length of running time and degree of difficulty, such as running on an incline.
Giving your body adequate rest and recovery time between training sessions is critical, so along with training days, allow for days of rest. The amount of rest depends on your degree of physical fitness and health. For those unaccustomed to exercise, this might mean training only every 2 to 3 days initially and adding more days as strength and endurance improve. You may also choose to alternate between lower intensity and higher intensity workouts.
It is not unusual for the muscles to be sore following training, and for a few days after your race. However, excessive or chronic stiffness, soreness and/or pain can be signs of injury, so always listen to your body and check with your doctor if you are experiencing problems.
Motivation is key to sticking with your plans to run the marathon. To help keep yourself motivated, chart your progress by keeping a training log. Write down the date, type of activity (walking, light jogging or faster running). Also include your starting and finishing times, number of miles completed, and any difficulties you may have encountered. If running outdoors, it is a good idea to make note of weather conditions. If possible, try to duplicate as closely as you can the conditions under which you will actually be running the marathon.
Much is written about proper footwear for runners, and which shoes are the best. The truth is, there is no one pair of shoes that is 'best' for all people, rather, the shoes you wear should fit your needs as closely as possible. The biomechanics of walking, running and other activities vary from person to person. For example, some people over-pronate, or roll the feet inward excessively, while others tend to invert, or roll the feet outward. The amount of cushioning, stability, ankle and arch support, and other factors must be taken into consideration when buying shoes. It is important to replace shoes periodically, but again, the time between replacements varies from person to person.
Exercise scientists know that for both quick and long-lasting energy, carbohydrates are the best source of energy. So, to run efficiently, you must pay attention to what you eat and follow a healthy balanced nutrition plan. Any intense long duration activity such as participating in a full marathon depletes blood glucose (carb stores) significantly. Your brain and muscles also rely heavily on a steady supply of carbs for fuel. Depending on the intensity and duration/distance of the activity, glycogen stores can become depleted in as little as 1 hour. If this happens, you may feel lightheaded, fuzzy thinking, and may have a heavy feeling in your legs, so to avoid this, plan ahead. The key when consuming carbs is to choose healthier carbs over 'empty calorie' ones. Healthy complex carbohydrates are what fuel the muscles, allowing you to go the distance. Meals that are high in fiber, protein and/or fat before a race can cause cramping or other digestive problems while running. The exact amount of carbs needed for top performance depends on mileage and total calorie intake. The longer the run, the greater the need for carbs.
Take time to warm up and stretch before getting into the more intensive part of your training sessions. Warming up increases circulation and prepares the muscles for stretching and the work ahead. Stretch during your sessions if needed. At the end of your session, cool down and stretch again. A warm up and cool down can be any low intensity activity such as walking or running.
Avoid becoming dehydrated. Loss of body fluids hurts your running, because it thickens the blood, increases heart rate, and raises body temperature. For shorter runs such as a 5K , water is usually sufficient. During longer duration activity, because electrolytes become depleted, specially formulated sports gels and/or drinks are generally recommended. During a marathon, for your safety, you'll find beverage stations providing needed fluids along the way.
but heres some other tips ,
The thought of participating in a marathon can be intimidating, but the truth is, people of all fitness levels enjoy this great event. In nearly every marathon, you'll find walkers, first-time runners, as well as those who run on a regular basis. No matter what your situation, marathons can be a fun and challenging event.
The following paragraphs contain important tips for those just starting out. If you have never participated in a marathon before, consider starting out with a smaller race, such as a 5K, which equates to 3.1 miles. This will be a good challenge and will help build confidence for future races.
Before starting any new activity, check with your doctor. Once you are cleared to exercise, start out slowly and strive to build endurance and stamina gradually. Intensity of training is dependant upon current capabilities and should take into account state of health, current level of exercise experience, desire to meet challenges, and your personal goals. It is important to avoid overtraining, that is, don't try to do too much too soon. Instead, start out with what you feel is appropriate for your fitness level, gradually building stamina and endurance, pushing yourself when you feel you are up to the challenge, and backing off when your body needs a rest. In this way, you'll decrease risk of burnout and injury, and boost your chances of enjoying long-term training success.
Experts advise having a few months of training under your belt before attempting your first race, so now is the ideal time to begin your training. The idea is to improve heart health and help strengthen your muscles, but in a safe manner, so pace yourself accordingly. The first week or two you might want to simply walk at pace that you find challenging. The next week or two, you can add intensity by increasing speed or duration. The next few weeks, consider alternating between walking and light jogging. Once you become accustomed to light jogging for extended periods, you can begin incorporating more running. Easy runs should be at a pace that feels fairly comfortable. You should be somewhat winded, but still be able to carry on a conversation. If you so winded that you cannot talk, you are running too hard. If you are able to talk or sing with no difficulty, you are running too easily. From here, barring any problems, to further improve your speed, stamina and endurance, try increasing length of running time and degree of difficulty, such as running on an incline.
Giving your body adequate rest and recovery time between training sessions is critical, so along with training days, allow for days of rest. The amount of rest depends on your degree of physical fitness and health. For those unaccustomed to exercise, this might mean training only every 2 to 3 days initially and adding more days as strength and endurance improve. You may also choose to alternate between lower intensity and higher intensity workouts.
It is not unusual for the muscles to be sore following training, and for a few days after your race. However, excessive or chronic stiffness, soreness and/or pain can be signs of injury, so always listen to your body and check with your doctor if you are experiencing problems.
Motivation is key to sticking with your plans to run the marathon. To help keep yourself motivated, chart your progress by keeping a training log. Write down the date, type of activity (walking, light jogging or faster running). Also include your starting and finishing times, number of miles completed, and any difficulties you may have encountered. If running outdoors, it is a good idea to make note of weather conditions. If possible, try to duplicate as closely as you can the conditions under which you will actually be running the marathon.
Much is written about proper footwear for runners, and which shoes are the best. The truth is, there is no one pair of shoes that is 'best' for all people, rather, the shoes you wear should fit your needs as closely as possible. The biomechanics of walking, running and other activities vary from person to person. For example, some people over-pronate, or roll the feet inward excessively, while others tend to invert, or roll the feet outward. The amount of cushioning, stability, ankle and arch support, and other factors must be taken into consideration when buying shoes. It is important to replace shoes periodically, but again, the time between replacements varies from person to person.
Exercise scientists know that for both quick and long-lasting energy, carbohydrates are the best source of energy. So, to run efficiently, you must pay attention to what you eat and follow a healthy balanced nutrition plan. Any intense long duration activity such as participating in a full marathon depletes blood glucose (carb stores) significantly. Your brain and muscles also rely heavily on a steady supply of carbs for fuel. Depending on the intensity and duration/distance of the activity, glycogen stores can become depleted in as little as 1 hour. If this happens, you may feel lightheaded, fuzzy thinking, and may have a heavy feeling in your legs, so to avoid this, plan ahead. The key when consuming carbs is to choose healthier carbs over 'empty calorie' ones. Healthy complex carbohydrates are what fuel the muscles, allowing you to go the distance. Meals that are high in fiber, protein and/or fat before a race can cause cramping or other digestive problems while running. The exact amount of carbs needed for top performance depends on mileage and total calorie intake. The longer the run, the greater the need for carbs.
Take time to warm up and stretch before getting into the more intensive part of your training sessions. Warming up increases circulation and prepares the muscles for stretching and the work ahead. Stretch during your sessions if needed. At the end of your session, cool down and stretch again. A warm up and cool down can be any low intensity activity such as walking or running.
Avoid becoming dehydrated. Loss of body fluids hurts your running, because it thickens the blood, increases heart rate, and raises body temperature. For shorter runs such as a 5K , water is usually sufficient. During longer duration activity, because electrolytes become depleted, specially formulated sports gels and/or drinks are generally recommended. During a marathon, for your safety, you'll find beverage stations providing needed fluids along the way.
© 2008 Created by Ryan Stevens
