Thursday, September 21, 2006

Top 10 Marathon Tips

I was tidying up my room tonight that I came across a magazine given in the Philadelphia Marathon goodie bag. And inside here contained an interesting article by Justin Angle, a Philadelphia native and also an elite ultra-marathoner on the top 10 tips for running a marathon.

1. Run to Eat - importance of refuelling body after training run or actual race day... recommendation - to consume 1.5 grams of carbo per kg of body weight and 0.3-0.5 grams of protein per kg of body weight within 20-30 mins of the event... to repeat this cycle every 2 hours after run... it allows body to heal, recharge and come back stronger on the next run...

2. Balance is the Key - our body gains fitness by adapting to variety of stimuli... be sure to include to a combination of track work, tempo runs & Fartlek training... and remember to run slow inorder to properly recover...

3. Core Strength - include core strengthening exercises like pilates and yoga... a strong core will reduce injuries and allow for more efficient running... and be consistent...

4. Hydrate or Die - you can make it through a marathon without drinking but it won't be pretty... drink around 20-40 oz (0.6 - 1.2 litres) of water per hour of training...

5. You are what you eat - it is also crucial to consume carbo during runs... 250 - 350 calories per hour is optimal depending on individual needs... i.e. 1 gel every 20mins...

6. Stride Rate - For most efficient running, strive for a rate of 85 - 90 strides per minute... short bursts of high cadence running and track work can increase turnover rate...

7. Pavement Kills - mix things up and get off the pavement from time to time... softer surfaces and trails are easier on connective tissues and offer more diverse stimuli to the pody... cross training is also a useful break from pounding...

8. Have fun - remember that the marathon is something you choose to do and have fun with it... if you start to suffer a bit, and you most likely will, just say to yourself in a little while, i'll feel a lot better...

9. Pace the Race - start out slowly!!! try breaking up the race into four 10k segments each one getting progressively faster... if you run the early miles conservatively, you'll have more in the tank for a strong finish...

10. Live the run - healthy running is a reflection of a healthy lifestyle... take care of our mind and body all the time and not just before the build-up to the race... proper nutrition, sufficeitn rest, patience and balance are all important...

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