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@efndiii_: bum #fypシ゚

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Wednesday 27 November 2024 16:37:30 GMT
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Lessons Learned from my First Marathon 🏃 Preparation ⚡️ Respect the distance! ⚡️ Overtraining is real; be cautious. ⚡️ Take a rest day after three consecutive days of running. ⚡️ Incorporate strength training; running requires muscles you may not typically train. ⚡️ Stick to the plan: get a good coach. ⚡️ Easy days are for easy runs; keep it light. ⚡️ Do not schedule hard days (speed runs/LSD) back-to-back; allow at least three days in between. ⚡️ Warm up and cool down for every run. ⚡️ Learn when to take your gels during training runs/LSD. ⚡️ Use gels that do not upset your stomach. ⚡️ Avoid trying new food three days before the race. ⚡️ Avoid high-fiber foods one day before the race. ⚡️ Carbo load 2-3 days before the race. During the Race ⚡️ Get a good rest before the race. ⚡️ Empty your stomach. ⚡️ For men: put band-aids on your nipples to prevent chafing. ⚡️ Warm up. ⚡️ Start with a warm-up pace for the first 3-5 km. ⚡️ Aim for your marathon pace from 5-32 km. ⚡️ Give a final push from 33-42 km (the best miles aren't always the fastest, sometimes it's about maintaining pace). ⚡️ Keep the faith! ⚡️ Hydrate; take advantage of water stations. ⚡️ Use muscle rubs (efficascent/omega) to alleviate pain. ⚡️ Salt helps prevent cramps. ⚡️ Splash water on your face and chest along the way. ⚡️ Run with a group that matches your pace. ⚡️ Smile at the camera. ⚡️ Think positive thoughts while running. After the Race ⚡️ Stretch and cool down. ⚡️ Hydrate. ⚡️ Ice bath. ⚡️ Protein helps repair muscles; consume protein-rich foods ⚡️ Enjoy the runner's high. Important Items to Bring ⚡️ Tissue in a plastic bag. ⚡️ Extra cash ⚡️ Mobile phone. ⚡️ 6-8 energy gels. ⚡️ Reflector tapes for the front and back of your shirt. Congratulations in advance, Future Marathoner! I'm rooting for you! ✨ #Running #marathontraining #marathon #run #tips
Lessons Learned from my First Marathon 🏃 Preparation ⚡️ Respect the distance! ⚡️ Overtraining is real; be cautious. ⚡️ Take a rest day after three consecutive days of running. ⚡️ Incorporate strength training; running requires muscles you may not typically train. ⚡️ Stick to the plan: get a good coach. ⚡️ Easy days are for easy runs; keep it light. ⚡️ Do not schedule hard days (speed runs/LSD) back-to-back; allow at least three days in between. ⚡️ Warm up and cool down for every run. ⚡️ Learn when to take your gels during training runs/LSD. ⚡️ Use gels that do not upset your stomach. ⚡️ Avoid trying new food three days before the race. ⚡️ Avoid high-fiber foods one day before the race. ⚡️ Carbo load 2-3 days before the race. During the Race ⚡️ Get a good rest before the race. ⚡️ Empty your stomach. ⚡️ For men: put band-aids on your nipples to prevent chafing. ⚡️ Warm up. ⚡️ Start with a warm-up pace for the first 3-5 km. ⚡️ Aim for your marathon pace from 5-32 km. ⚡️ Give a final push from 33-42 km (the best miles aren't always the fastest, sometimes it's about maintaining pace). ⚡️ Keep the faith! ⚡️ Hydrate; take advantage of water stations. ⚡️ Use muscle rubs (efficascent/omega) to alleviate pain. ⚡️ Salt helps prevent cramps. ⚡️ Splash water on your face and chest along the way. ⚡️ Run with a group that matches your pace. ⚡️ Smile at the camera. ⚡️ Think positive thoughts while running. After the Race ⚡️ Stretch and cool down. ⚡️ Hydrate. ⚡️ Ice bath. ⚡️ Protein helps repair muscles; consume protein-rich foods ⚡️ Enjoy the runner's high. Important Items to Bring ⚡️ Tissue in a plastic bag. ⚡️ Extra cash ⚡️ Mobile phone. ⚡️ 6-8 energy gels. ⚡️ Reflector tapes for the front and back of your shirt. Congratulations in advance, Future Marathoner! I'm rooting for you! ✨ #Running #marathontraining #marathon #run #tips




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