Lets get ready for the October marathon!
How should I train for the virtual marathon?
Preparing for the virtual marathons does not differ significantly from preparing for the actual event. Your preparation should be focused on the level of your ability. If you are a beginner, you should aim to increase your distance gradually, otherwise, you might risk developing an overuse injury.
Where should I train for my virtual marathon?
It is recommended to train on the same surface or facility that you will be running your event. For example, if you know you will be on a treadmill, you should train on the treadmill and so on. There are few marathon preparation training routines which can be obtained on the internet, we recommend you to explore it and find the one that suits you the most and stick with it. Changing the routine might lead to decreased training efficiency and altered performance on the BIG day.
Prepare your mind.
It is very important to have your mind straight for the big day. Remember, it is very likely that you will be running alone and there will be no one to cheer you up and push you to keep going. Hence, know your target time and if you will be running outside, have your favourite playlist ready, or listen to some motivational talking if needed.
Explore and find what works best for you. If you will run at home on a treadmill, you might wanna watch your favourite film, or several videos. There is also a possibility to have a virtual feel that you are running with others using software such as Zwift.
How often should I do a long run?
It is recommended to have a long run scheduled every 7-10 days so that your body can get used to long distances. Having long runs too often can result in overtraining, fatigue and overuse injury.
Do I need to focus on speed?
That depends on what your aim is. If you have a specific time of completion, then yes, you should ensure that you have the ability to complete the marathon within that time to avoid disappointment. On the other hand, if you are running for the sake of experience and are not too bothered about the time, all you have to do is ensure that you are fit enough to complete the distance.
What is the best way to recover after my runs?
There are many ways people can utilise to recover after training. It can include foam rolling, stretching, ice baths, hot baths, magnesium sprays, deep heat rubs and so forth. You may also have therapy treatments such as sports or deep tissue massage, acupuncture, physiotherapy, osteopathy and more. Hence, there is no one best way to recover because we are all so different. You need to explore and see what works best for YOU.
Generally, you want to ensure that you stretch and foam roll on a regular basis to prevent muscle stiffening which may lead to an overuse injury. Drink plenty of water to stay hydrated and have a well-balanced diet so that you provide your body with needed vitamins and minerals.
What should I have on my virtual marathon day?
Have a nutritious breakfast. Make sure you do not eat too late before the race as running with a full tummy might be uncomfortable. Practice eating during your training so that you would know when is the optimal time for your breakfast. Do not forget to charge any device that you intend to use on the day. Best to sort it out the night before so you will not feel rushed on the day. Ensure that you have enough water and food to keep you going during the event. That can include energy bars, sugargel drinks and so on.
What should I avoid before the marathon?
Try to avoid changing your training routine. There is no need to have one last long run in the last week before the marathon, it might result in you not being at your best at the starting line. Ensure to have enough rest and good sleep for a few nights, try not to rely on having one good night of sleep as your body needs more than that. Do not change your diet.
If you had a specific diet that you used during the training period, changing it now will mean that your body will have to readjust, hence, potentially disrupting the homeostasis resulting in you not being 100% on the race day. Try to avoid wearing a new pair of shoes, use the shoes that you know you are comfortable in, ideally the ones you used for training. Do not forget to lube up. Yes, that’s right, ensure that you lube your private parts, nipples, feet and armpits to avoid unnecessary cuts and bruises.
Finally
We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!
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