Related: How to Pick the Best Energy Gel for You
#Day before marathon pro
Oh, and pro tip–make sure you can easily rip open your gel packets while running! Not nailing your fueling and hydration plan could be the difference between a DNF and a PR! So, take in water at every water stop or more if you can! Hydration is also key to keeping your blood bringing oxygen to your working muscles. Related: Marathon Fueling 101: What Runners Should Eat Then start taking them at least every 30 minutes with water. This is your best strategy in avoiding the dreaded wall aka bonking.įor a marathon, take an energy gel at the start line. Studies show that runners who fuel early and often in a race have a better performance. Related: The Science of Strides: & How They Make You Faster If you’re close to your time goal, use this as motivation to get that PR! 2.Īt this point, you can probably see the finish line and clock. In the last half mile, really start pushing and then sprint for the last. This is when you want to move to a hard effort (an RPE of 7 then progress to 10 in the final mile). Related: How to Train Your Gut for Marathon FuelingĪnywhere in the last 6 or so miles of the marathon is when you want to start progressively picking up the pace. The middle miles should feel challenging but not impossible. This means you can speak in short sentences but not sing a song. No matter the racing strategy you choose, be sure to run the middle part of the race in a rate of perceived exertion level of 5. There are several ways to pace a marathon: go for an even pace, negative split (run progressively faster) or run 20 miles easy and then race the last 10k. Don’t worry, you will be able to make up the time later in the race if you pace yourself. Remind yourself that running 26.2 miles is a long way.Īim to run the first 2 miles or so at 10-30 seconds below race pace. Otherwise, you risk burning through your glycogen stores and energy way before you’ve completed 26.2 miles (or hitting your lactate threshold). It’s hard to keep yourself contained because of the race day excitement.īut don’t fall into the trap. The number one mistake made by runners in a race is going out too fast. Nail your marathon or race with these race day tips. Related: How to Avoid Hitting the Wall in the Marathon 13 Race Day Tips for Your Marathon These race day tips will help you run your best on race day.
They also give you tricks to distract from the discomfort, fight off negative thoughts, and save energy. These race day tips help you mentally and physically prepare for when the going gets tough.
These race day tips are helpful for the marathon-but also relevant for any distance where you will push yourself and step aboard the pain train. With it being such a long way, there is a lot of room for error. There are so many variables in a marathon that can work for or against you. What a beautiful and heartbreaking beast that we all strive to tame.
0 kommentar(er)
