How to get ready for a marathon

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This year’s Mater Heart Run is less than three weeks away. Whether you want to tackle the 5K or the 42K, now is the time to dust off your sneakers and get ready. And here are some of the things you need to tackle now:

1. Visit your doctor

Especially if you’re tackling the long distance route, check with your GP that everything is working as should be. High blood pressure, an underlying heart condition or even a weak knee can spell doom for you on the actual day, so a check up is necessary for smooth sailing.

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2. Start training early

The ideal time to start training for an early marathon is about a year.Yep, don’t start scrambling with weeks to go. If you haven’t been physically active, skip the long races and opt instead for the family fun run. And even for that, start training as early as you can, at least

thrice a week. When you’re comfortable running a distance of 5Km without feeling like you might collapse, you’re well on your way.

3.Stretch

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Stretching daily will help strengthen your back and hamstrings. Your core also needs to be strong, so your stomach muscles must be firm and strong (Planks, crunches and sit ups are a must). Marathon running requires a strong body. Eat properly, drink plenty of water, and make sure you get plenty of sleep <http://www.wikihow.com/Get-a-Good-Night-of-Sleep> . You may find you need extra sleep during training so do not fight it or ignore it. Sleep is very important as it refreshes the bodywoman stretching 460

4. Make a schedule for yourself and follow it.

Whether you’ve decided to train in the mornings, evenings or during your lunch hour, pick a time that is convenient and make sure you stick to the timings. The important thing is not to miss out on the training no matter what. Remember to take walking breaks, and stop often to drink.

eating-healthy-tips-for-women535. Have a proper diet.

They say fitness is 80% diet and 30% exercise. Nutrition is critical if you’re training for the marathon. Carbohydrates will provide glycogen and protein will help repair muscle tissue. Men and women need to consume 2000-2500 calories each day. 65% of your calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein .20-25% of your total calories should come from unsaturated fats. Vitamins are highly recommended and will give you adequate supplies of the minerals your body needs. Take multi-vitamins daily as a supplement. Also, keep in mind you need plenty of calcium and iron.

6. finally, be honest with yourself.

Marathon training is intensive.  Think realistically about your work, family, and other responsibilities to determine if you would have the time to commit to the training. And also about your physical capabilities…..are in you in the best shape to run a marathon? If you are, great! If not, sit this one out and train for next year’s. Good luck!

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Wangui Gitei

Lover of life and music.

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