go jogging for 30 to 45 minutes in the morning. Also, make sure you always get enough sleep every day and night.
NUTRITION AND MENTAL PREPARATION: It is vital to research on the most suitable foods to support your training because stay- ing healthy will help you perform better. As a marathon runner, you should consume a lot of carbohydrates to give you the energy for your training and your race. Animal or vegetable; low fat varieties of proteins
should be included in your diet as this helps in building and repairing your body tis- sues. Fruits and vegetables are also very important in keeping your body’s health and strength. A healthy, focused and motivated mind is also as important in training and during the race. Visualize yourself meeting your goal in the race. Thinking about all that you have been doing before the race will assist your self confidence so you will be mentally ready for the race.
AFTER THE RACE: Immediately you finish your race, you will feel exhausted and will also not be having the interest to engage in any other activities. You will want to be left alone. However, the best way to recover after a marathon is to try as much as you can to stay active. Keep walking around taking as much water and energy drinks as you can. Dedicate the one week after the marathon to resting, before embarking again on your training.
56
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94