How To Prepare For And Run A Marathon
How To Run A Marathon
If you are reading this, it’s obvious you are preparing or planning to run a marathon. If you are intending to run a marathon, you should already be in a fitness program and in good physical shape. The most important thing before you can even begin the preparation for running a marathon is to first schedule a meeting with your doctor. This will help you establish whether you are physically fit to participate in the marathon. Here are some ideas that will help you successfully prepare and run a marathon.
Maintain good mental strength and enthusiasm
Exercising harder than your body can bear can lead to mental stress. If you do not have enough mental strength, remaining enthusiastic about the marathon may be difficult and thus fail to work towards your objectives. Your must ensure that your mind is well prepared to take on the set everyday physical duties.
Feel free to meditate so that you can clear your mind before you begin training for a marathon. You can also listen to your favorite music as you run. Just do anything that can calm your mind.
Set achievable objectives.
In setting goals that are achievable, you will need to ask yourself the following questions. Why are you running the marathon? Are you fit and just want to try something new or would you like to get rid of extra weight? Is there a specific time you would like to finish the marathon?
If you simply want to finish the marathon without a set time frame, then your marathon training will be quite easy when compared to that of a person who would like to finish the run within a specific period of time. If you would like to run the entire marathon without walking or stopping, you will have to do more strength training exercises. The program for your marathon training will be dependent on your set targets, so knowing them will help you work towards meeting them.
Change your diet
Preparing to run for a marathon requires total dedication and a well balanced diet. Be careful on the snacks you consume and the meals you take. Focus on more complex carbohydrates in your meals. They will give you the needed endurance that is vital when running the marathon. This does not mean your whole meal should consist of carbohydrates, but you will require a good amount of proteins, vegetables and fruits. Do not forget to take enough fluids because proper hydration is important if you are planning to run a marathon.
Give yourself enough time to train
Always start your marathon training program at least 6 months before the actual day so that you can slowly build up enough stamina. Training for a marathon is no walk in the park, so starting as early as you can is much better. Avoid injuring yourself before the marathon. Training to run a marathon includes listening to your body and adhering to what is beyond your body’s limit. If you force your body to exceed its limit, then your body may try and fight back. Look for the right training schedule and stick to it. Before you can settle on a training schedule, consider your age and gender. A good training program is that which can challenge you, while at the same time provide enough room for endurance to meet your set objectives.
Run the marathon
Always remember to the targets you set while you were beginning your marathon training. If you have been training with a partner or friends, the better for motivation. Listen to your body as you run, and if it tells you to slow, then just do so. Do not over strain yourself. You can walk for some minutes then when you are ok, you can resume running. Bear in mind you can complete the race if you slow down, but the same cannot happen if you injure yourself.
What to think about when running the actual marathon
When running, block your mind from all negative thoughts and focus on positive thoughts. You can think about the next step or the next mile. Keep a positive mindset and do not worry about the other people in the race. Focus on your breath and keep it steady. However, its only natural that your mind will get distracted, when you realize you are getting distracted, try and get back to focus.
Recovery after running the marathon
How fast you recover after running the marathon will largely depend on how you treat yourself on the days you will be resting. You should ensure you get the right kind of nutrition on your rest days and every other day. If your body is tired, you are likely going to be dull. To brighten up, give yourself enough time to rest. After you have finished the real marathon, always keep walking so that you do not cramp up. Give yourself a reward for training and running a marathon.
Are You Feeling Tired All The Time?
5 Reasons Why You’re Always Tired
A healthy person should feel rejuvenated and energetic after a good night’s sleep. Feeling fatigued throughout the day is a sign that your body is not functioning properly. This is especially serious if you feel sluggish for weeks or months. There are many reasons why this may happen, ranging from minor causes to serious health concerns. Here are the top 5:
Lack of sleep
This is the most common cause of fatigue. A good night’s sleep should be long enough and of good quality. Adults should get at least 8 hours of sleep, while children require much more. Your body and mind relax and rejuvenate during sleep. Lack of enough sleep will make you feel tired in the morning and throughout the day. Failure to sleep properly may be caused by many factors including:
•Apnoea: Apnoea is a condition in which breathing is halted briefly during sleep, causing you to wake up briefly. It occurs mostly in overweight and middle aged men.
•Drugs and alcohol use: These deprive you of quality sleep especially when taken in the evening.
•Anxiety and depression: These can also cause emotional distress and other physical symptoms such as headaches.
Not eating enough
The body derives energy from the food you eat. Eating too little denies your body vital energy sources such as glucose and carbohydrates. These are necessary for energy production. It leads to constant fatigue and loss of weight. Taking a meal heavy with processed sugar causes your blood sugar to spike and then fall dramatically. This can cause tiredness. Eating a balanced diet with enough protein especially at breakfast can prevent this.
Food intolerance may also make you feel sluggish. An example is coeliac disease, which is caused by gluten intolerance. Coeliac also causes other symptoms such as diarrhea and anemia.
People suffering from diabetes experience chronic fatigue. This is because they are incapable of absorbing sugar from the blood into body cells. The body cannot produce sufficient energy as a result, despite the person consuming a good diet. It is important to get screened for diabetes if you are constantly tired. Treatment is available though insulin therapy and other dietary changes.
Anemia is caused by insufficient red blood cells in blood. These cells transport oxygen from the lungs into body cells, where it is used to produce energy. The body may fail to produce enough red blood cells due to iron or vitamin B12 deficiency. Anemic persons are constantly fatigued and have difficulty performing even simple tasks. Dietary changes and nutrient supplements are needed to alleviate the problem.
Hormones produced in this small gland in the neck control your metabolic rate. This is the rate at which the body burns glucose to produce energy. Low levels of the thyroid hormone slow down your metabolism, causing you to feel tired at all times. You may also gain weight, because your body fails to burn glucose and instead converts it into fat. Hormonal treatments can be administered to cure the problem.
Feeling tired all the time is also a symptom of many serious illnesses, such as heart disease, glandular fever, or Chronic Fatigue Syndrome. It is advisable to seek medical attention so as to isolate the exact cause of your fatigue, and receive appropriate treatment.