Marathon Check List
You may have prepared for the whole year, but truly didn’t last minute reading help in the board exams? It did right? So for marathoners gearing up to hit the road in just a day, these are your crucial 24 hours. Here is a check list for you…to keep you in the race till the end, and get on with life after that.
Liquids- You need just the right quantity of fluid to keep you hydrated till the end, but not too much. 2 ½ cups of water 2 hours before the race and a 1 ¼ cups 15 minutes before the race will do you good. Do carry glucose in liquid form which you can sip on every ½ hour or so.
Food- The right pre-game meal is crucial. Eat a high carbohydrate low fat and protein meal. Bread, rotis or a bowl of cereal with milk is good. Avoid bulky food like raw vegetables and fruits as they stimulate bowel movements.
Sleep- A good 7 hour nap before the race should keep you fresh and focused.
Warm up- Exercise major lower limb muscles as they will be put to use the most. That includes stretching hamstring, quadriceps and adductors which are thigh muscles and calf muscles. At least 20 minutes of breathing control exercise will prepare your lungs for the big job ahead. Also light calisthenics and slow walking will put your body in the grove.
Cool down- Reaching the finish line is not the end of the road. Don’t slump into a chair or doze off in the car after the race. A cool down is as important as a warm up as it prevents blood pooling in extremities. Try to repeat the warm up on the other side of the finish line. Remember you have to go to work soon!
Know when to stop- Listen to your body. It is ok to take a break if your body signals you to stop. Any kind of pain during the run is a warning. Try to monitor your heart beat and if possible find out from a doctor what your target heart rate at rest and under stress is. If you feel the pounding of your heart is not just excitement, STOP!
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