Running the Marathon (pace, hydration, etc)
Tips On How to Run A Marathon
Running the marathon requires knowing the basis rules of training. Pacing yourself and keeping yourself hydrated. Keeping records for pacing purposes requires you to record how long it takes you to run a distance and then you compute this information into minutes and seconds. Keeping track helps, you find the right pace that is right for you. This pace is what you will run the marathon race at and have a feel for the pace right away.
When you cross the start line is when you start your watch, the start gun may sound before that, but depending where you are in the race area, it may take seconds too actually cross the start line. Carefully keep tract of your pace time for the first nine miles with the mile makers on the racecourse. Check you time at the end of each mile you run to see if your pace needs adjustment. If by chance, you are running faster than your normal pace slow it down a little and check at the next mile marker. Adjustments in the beginning of the race miles should regulate pace about nine miles into the race.
Drinking stops supply water and a sport drink of some kind, you need to take something from every drink area. This hydrates you when running and prevents cramping due to dehydration. Keep moving while drinking, in either a fast, brisk walk or a slight jog. Never stop along the way when drinking the water or sport drink. Toilets are posted along the racecourse and will more or likely used by everyone at least once. Do not try to go without a toilet break if you need one, the pain you feel alter will cause you to stop running altogether.
If you have people with you that meet you at various areas on the course, helps with support and maybe another unexpected thirst stop as well as socializing. It sure helps to have friends or family along the way cheering you on and maybe taking some unneeded items from you or getting something you need right away.
Being familiar with the racecourse, never pace yourself with someone else, you trained for your pace, as did they for theirs. They will more than likely be different. Stick to your plan and leave the excitement behind until after the race. Listen to your inner thoughts as they guide you through the race. If you start to slow, think positive thoughts, boost morale by encouragement.
Patience and visualization play a big role in running the marathon. Always have a visual aspect on your surroundings and the people around you when running. Never lose sight or your goal under any circumstances. Patience is a virtue and you need this to complete the race. Never underestimate yourself because someone pasted you by, they may see you again when they start to wear down. Pace yourself no matter what you see while running.
Some form of salt during the last half of the race helps put some sodium back into your body that is undoubtedly sweating out. While running do not try anything you have not had leading up to the day, this goes for sport drinks while running and morning breakfast. Your body is going to experience enough during the run without giving into new foods or drinks.
There are check mats at certain point throughout the race, always cross the mat for recording and accounted for. Video checkpoints may appear along the way and your number needs to be viewable to prevent disqualification. Some fine etiquette rules apply when running the marathon. Never take time to put empty cups in the garbage, just drop to the ground. If you slow down at the water stop move out of the way of others. Your concentration is on running and all distractions need elimination. Do not block other people trying to get around you at any checkpoint or water stop.
While you are running, keep your chest up, hips forward and push off with your foot for good leverage. Running will be your accomplished goal. Power gels during the run towards the end of the race give a needed energy boost. Friends might supply this during the race at a certain point. Carry energy bars along in case you feel the need for some form of energy when not expecting to see friends. This is a quick source of carbohydrates taken with water during the run. To avoid stomachache and speed absorption eat as close to a water spot as possible.
If you feel pain during the race, the decision to continue is one only you can make. If the pain tends to increase, you may need to stop and seek medical attention. This is a concern for everyone running the race, deciding the level of pain and where the pain is located determines if you can continue.
When the race is done and you cross the finish line, drink water and do not sit down. Keep walking slow to help your body cool down. This will prevent injury from stressed and stained muscles. Try to wait until your body settles down before consuming food. An upset stomach after all this running may result if you do not properly cool down and let your body relax. Your first meal can be anything you like as long as some salt is in the diet. A snack or a meal is up to you at this point.
