How Much Food Should A Nine Month Old Baby Eat Five Important Marathon Running Tips

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Five Important Marathon Running Tips

Want to ride the incredible 26.2 miles? Then you need some marathon running tips. Running a marathon is quite a feat, but the main work is in the training and preparation. Running a marathon is often compared to having a baby. The delivery itself is what most people talk about, but the nine months leading up to it count as much, maybe even more! Any runner, new or seasoned, can use some marathon training tips to make sure the road to the Big Race is as efficient and effective as possible.

Marathon tip no. 1: mileage ahead of speed

Training for a marathon means running a lot. But before you get there fast, you need to be able to build that important foundation. So don’t even try to work with speed unless you have a lot of experience. As a new runner, it’s much better to focus on easy running. This should be the core of your training. First you need to be able to cover the distance. Only then are you ready for bigger and better things (ie speed). So make sure you get the mileage before you do anything else.

Marathon tip no. 2: long runs

A crucial ingredient in your marathon preparation is the long run. The rule of thumb is to do about five or six twenty-mile runs in your training. This is crucial to teach your body to improve its fuel burning processes and extend the time you can use easy carbohydrates. When you run out of carbohydrates, your body has to switch to burning fat, which is much harder. It’s the time when you’ll feel like you’re running on empty, or as they say, the “hammer man” is coming to visit.

Now, newer training methods suggest that the long run is not as important as traditionally believed. And it’s true, if you’re only doing 40 miles per week, and so your long ride would be 50% of your weekly mileage, that long ride becomes incredibly hard on the body. When you have a low weekly mileage, it may be better not to do the long 20 mile rides, but to do them a little shorter, say 16 miles. But that would mean you’d have to do more medium runs and/or higher intensity long runs to make up for it.

Marathon tip no. 3: medium and long runs

Your marathon performance will benefit greatly from a second long run that is shorter than the longer one. Your body needs to increase this exposure to longer runs. So try to fit in as many 90+ minute runs as you can handle and as you can. Exercising longer than 90 minutes will help your body change its fuel burning processes.

Marathon tip no. 4: Taper

To be optimally prepared for race day, you should taper off. After all, marathon training will tire you out a lot. If you want fresh legs, reduce your training load in the last three weeks before the race. Also make sure your last 20 miler is at least three weeks before the race.

If for some reason your schedule gets messed up, don’t give in to the temptation to run your 20 miler the next weekend, which is two weeks before the race. It is much better to start the race with fresh legs, even if a little unprepared, than to start with tired legs.

Your main marathon training is done 1-6 months from race day. So don’t try to bump up your mileage at the last minute in the weeks leading up to the marathon. It might give you a little extra confidence that you did what you were supposed to do in training, but it will actually backfire because you’ll simply be tired when you run.

Marathon tip no. 5: Be smart about your food

Because marathon training is so hard, you need to make sure you eat right. Make sure you get enough carbs. This is your fuel. The week before the race you will want to hydrate well and take in more carbohydrates than your usual amount. But don’t stuff yourself. You want to have lots of energy, but not feel sluggish.

Also note that you will need to refuel during the race. You need to know exactly what you eat and when. And you have to try in training everything you want to eat before and during the marathon. Be it bars, gels, sports drinks or “real food”. When you get stomach cramps during your marathon because you’re eating something you’ve never tried before during the race, there’s no one to blame but yourself. So make sure you are well prepared in everything to do with your marathon, including your food intake!

The marathon is an amazing event, with a huge draw for young and old, fit and unfit. Whether you’re an elite runner or a beginner, the marathon will take everything out of you. So make sure you are optimally prepared with the above marathon running tips and combine them with a positive attitude. You have to believe in yourself and know that you can achieve great things, so when the going gets tough in those last miles, keep going!

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