18
Sep

Beginners guide to Marathon

You could be someone who practices morning walk or evening walk. Most of the people don’t even practice running but those who actually do are involved in running activities. They usually run for at least 1 to 3 kilometers every single day. However, a marathon is completely different from running.

There are two types of Marathon: Full Marathon and Half Marathon. A full marathon comprises 42 kilometers while a half marathon is 21 kilometers. In order to take part in a marathon, top tips should be kept in mind:

The Necessary element

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Be sure about your goals. It is also important to stay motivated. Most people give up on practice in the first 2-3 days. Just like other sports, running requires all the necessary elements like Patience, Perseverance, dedication and the willingness to do it. Once you have your mind, buy yourself a good pair of shoes and clothes that make you feel comfortable.

Start Small

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Start running on a daily basis. If you already practice running then you are closer than you think. Try to run 1-2 kilometers every day. Try to increase you run after 2-3 days to at least 3 kilometers. Once you have started to run for 3 kilometers, it will improve your endurance. You can now increase the distance after a week time.

Take Proper Rest

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Don’t overstretch your body, sometimes you need to slow down in order to speed up. Thus, it is important for you to take a minute walk break every 10-12 minutes in a race. The body needs rest and thus take one or two weeks off. Take proper rest after a running session. It can take you around 30 to 45 days to stretch your body to run for almost 10 kilometers or more. For the big day, Experts suggest that at least 4-5 months preparation is required.

Nutrition

Pic Credit: running.competitor.com

It is important to take proper diet. Calories will be burned while running a race. Eat diets that include nuts, protein, carbohydrates, and fruits. Also, make sure that you are well hydrated before and after a running session. Provide necessary glucose to the body. Take energy/ sports drink for running long distance.

Note: Your focus should be to complete the race rather than trying to win it. It is only better if you come out as the winner. Most of the participants don’t even complete the race.

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