Smart Ways to Prepare Yourself before Marathon
An important part of any nutritious diet is to include regular physical activity in order to boost energy levels and weight loss. On the day of your race, it is imperative to remember one thing: “Your training is finished.”
To say that the idea of running 24 hours before a race doesn’t fit all philosophies is a complete understatement. Nonetheless, on this day of rest, it is important to take only gentle jogs to avoid wearing yourself out. The best approach is to have no physical activity the day prior to the race to let the body relax and recover.
A number of runners will often have anticipatory anxiety before the race, ease into it. A light jog and dynamic stretches can increase your heart rate slightly if this is your situation. Get a good night’s sleep so that your legs will be full energized for the race as well.
Eat Lots of Fruits and Vegetables
You should have an excellent diet in place for the entire training process, not just for race day of prepping. Assuming your diet is balanced, follow your usual dietary routine the day before the event.
Your last meal should be adjusted according to your running schedule, especially if you have to be active during the day. Due to people’s lifestyle habits, most long races are run in the morning. It will have the greatest effect on your race of the day if you don’t eat it. Also, avoid fatty and greasy food, especially alcohol.
Say No to Carbs
Avoid using carbohydrate-based drinks when running or exercising, and instead stick to water, green tea, coffee, other naturally sweetened sports drinks, and pure vegetables and fruit juices.
The significance of eating complex carbohydrates prior to race day of competition is emphasized, but doing so could impair your performance. Due to popular belief, the day before a long distance race, however, it is ill-advised to go over on a diet of carbs.
They do this to give their bodies additional carbohydrate reserves on the evening to see if they will be able to continue running during the following day in the event of a glycogen depletion so as to keep them from hitting the wall (which happens when the body runs out of glycogen). For some runners, carb-loading before the run is intended to make them sluggish in the morning.
Keep Yourself Hydrated
Maintain adequate hydration before your race: As you would on any other day, start drinking around the start of the day of the race. Studies so far have been unable to confirm any benefit from “pre-loading” with water or sports drinks. If you’re not regularly been drinking sports drinks, don’t start today (even if you are offered it on the course).
Good Night’s Sleep Is Essential
As tired as you are at the end of a long day, so you will be well rested in the morning. Your physical and mental well-being are equally important. Many runners suffer from “pre-race anxiety” and find it difficult to get a good night’s rest the night before. One of the advantages of doing well in one night’s sleep is that is apparent is that you can then carry forward to the next is known as “sleeping.” Plan ahead so that you are well-rested for the week before the race. The night before the race, you can make up for any disruptions with good rest.
Longevity Institute can provide you with proper plan as well as effective sports medicine that can prepare you for the marathon entirely. Come to us to nail your long distance race.
**Disclaimer: This content should not be considered medical advice and does not imply a doctor-patient relationship.