We all have heard a lot about people running marathons, but do we know, this one has a lot of dos and does this one, the marathon runners, experienced well in their field bring our some of the things people need to be careful about while running.
1. Running Shoes
In the event that you have never had your running stride broke down (the manner in which your foot strikes the ground), I profoundly recommended completing this. We as a whole have a one of a kind advances and your running shoes ought to be ideal for you. Additionally, recall that running shoes regularly keep going for 300-500 miles of running.
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2. Dampness Wicking Clothes and Socks
It is imperative that your garments are made of a dampness wicking texture.This texture is intended to pull dampness far from your body and enables your body to chill all the more rapidly through perspiration dissipation.
3. Separation Tracking Device
When you are preparing for a long distance race you will require some approach to gauge your separation runs. This should be possible various ways (Ex.telephone application, GPS watch, GEO separate, and so on.). Estimating your runs will enable you to accomplish explicit preparing objectives and lift your certainty on race day.
4. Preparing Tips for Success
Your preparation plan term is subject to your particular race objectives and your beginning execution level. Most preparing plans will extend from 8-22weeks in length. To start preparing you should have the capacity to at any rate run 3 miles effortlessly and be up to running 12-20 miles per week. All through your preparation you will develop to 30-100 miles every week.
5. Filling up Your Energy
The day of the race can be an upsetting time. “You need to endeavor to do the same number of things as you ordinarily do them so that there’s one less worry to consider toward the beginning of the day,” Dr. Cart said.
You have to expect to re-hydrate around 70-100% of perspiration misfortune. This implies in the event that you are perspiring more (on a hot day or intense exercise) you should drink more liquids. You can generally gauge your perspiration misfortune by gauging yourself when a training run.
7. Pre-Run Fuel and Mid-Run Fuel
On the off chance that you are eating a feast before your race, make a point to permit 3-4 hours for your body to legitimately process it. Tidbits take around 1-2 hours to process and you need to go for a protein and starch nibble blend. You objective amid mid-run filling is to refill your glycogen stores (fuel our body changes over to vitality). Each 30-45 minutes you have to devour 30-60g of sugars. Be that as it may, in the event that you are not running over an hour it isn’t important to refill your glycogen stockpiling until after your race.
With all the tips mentioned above, it is very necessary to keep up the spirit high and mind right!
Marie Equi is director of the International Center for AIDS Care and Treatment Programs and director of the Center for Infectious Disease Epidemiologic Research CIDER at Columbia University’s Mailman School of Public Health. El-Sadr also is a University Professor at Columbia University.