8 keys to succeeding in your first marathon
42,195 km. The most legendary distance on the planet of athletics, the marathon, that test for which you have been preparing for months and which frightens so much. Running a marathon is a personal challenge, especially if it’s the first one and you have your family and friends looking forward to your adventure. If you want to successfully finish your debut in the forty-two with one hundred and ninety-five kilometers do not miss these tips to overcome your first successful marathon:
1. Don’t obsess over time
If you run, surely you have an established purpose, which has to be realistic and adhere to the trainings you have done. Yet in this way, you do not know how the body will respond as the kilometers go by. Between thirty and thirty-five kilometres you will cross the “wall of the marathon”, the hardest moments. Do not hesitate to slow down, always and in all circumstances is better to finish with a time worse than expected than to fatigue and not finish.
2. A logical training
You can not prepare a marathon in a couple of weeks, you will need at least three months, although the ideal is six, in which we will also run tests of 10K, 15K or a half marathon. The average is practically obligatory, and this experience will help you to get into the rhythm of the race and get used to running with a dorsal as well as to respond to the different situations that you will find in the marathon.
3. Don’t do experiments
Running before will help you find the best nutrition. On the day of the competition you should never eat anything new, try new gels or bars, etc. Don’t try new miracle drinks for athletes or energy superfoods either. The same applies to sneakers and clothes, do not release them the day of competition. It’s better to have done miles for them to avoid scratches.
4. You’re on time.
Access to the finish line is sometimes confusing. The nerves have to be managed, there are queues in the bathroom or in the closets, there will be streets cut and public transport will be at the maximum of runners and companions … It is better to get up about thirty or forty-five minutes before arriving on time. In this way you will also be able to warm up a bit more, whether it is rolling slightly, stretching or with a few jumps.
5. The animators
Surely you are looking forward to meeting your partner, your children, your parents or your friends encouraging you on the tour. You must place them at strategic points, where you know you will need encouragement. The passage through the half marathon or the wall are two strategic points for that ethical high that you need to finish. In addition to this, knowing that they are there is one more motivation to continue running.
6. Divide the distance
A good trick to lie our psyche and prepare the marathon is to divide the race into small sections. This is often done in five-kilometre sections, to which are added the two,195 metres left over. Surely with the clock you can take partial to partial times, starting from 0 again, which will motivate you even more. The best thing to do in your first marathon is to start soft and try to hold the time -or improve it- in the next part time.
7. Hydration and nutrition
He drinks every five kilometres and uses the gel every ten kilometres. It’s almost mandatory. The worst thing that can happen to you is to dry out or to run out of energy, something partially frequent in the first marathon, with that you do not forget the water or some drink with mineral salts, of special form the hottest days. Fast assimilation gels will help you restore energy to finish the test. It is also essential that you pay attention to your nutrition and discuss any questions with your dietitian.
8. Without fear of stopping
It may be that cramps appear, stomach problems, fatigue, etc. In the case of suffering some muscle inconvenience may be the fault of an excessive rhythm, poor hydration or defective training, but in no case stop. It is always better to lose a few minutes to stretch and relax the muscles a little before resuming the march at a pace lower than we had before.
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