RUNNING YOUR FIRST MARATHON?
Focus on completing the run, rather than your race time. Resist the temptation to speed up even when you’re getting comfortable. So slow down! Runkeeper isn’t everything you know?
The real training starts after you can jog comfortably for 30 to 45 minutes, which will take you approximately 8 weeks (thrice a week) to reach. That means you shouldn’t been panting when someone asks you for directions. You should be able to complete a marathon in the next 5 months!
Mix up your training regime by incorporating hill workouts to reduce fatigue by strengthening your leg muscles.
Losing weight does not mean that you can eat whatever you want, so cut out fried, sugary and processed foods. Have proteins, pasta, rice, whole grains, and fruits and vegetables to keep your energy levels up.
Carbo-load the week before, including a heavier breakfast or lunch prior to race day. Alcohol, high-fibre and gassy foods are a big no-no, and have a quick high-carb snack 30 minutes before the run. Some baked sweet potato fries with a dash of olive oil topped with Italian herbs will always do the trick.
Ionise your body with calcium, potassium and magnesium-rich foods, and mix up your water intake with sports drinks to minimise cramps.
To reduce the risk of injury, replace your shoes once you’ve clocked between 720 to 890 kilometres. It’s time to get a new pair when the soles have worn out. Wearing a $300 pair of runners isn’t going to make you a champion, although you’ll definitely feel like one. So skip the aesthetics and brand loyalty and pick one that works for you. And don’t try anything new on race day!
Muscle sores are going to be your regular companion, but don’t let them drag you down! Fret not, as there are plenty of remedies out there to help get you running in no time. You might want to add Barox Relax Massage Gel into your training kit to soothe those aches and strains. Head on down to Sample Store to redeem a sample today, and stay tuned for our product review. Happy running!