Shape Magazine
Race Training Plans
When you reach that point where you feel like you physically can't go on, the issue is usually nutrition. Your muscles store enough fuel for about two hours worth of physical activity and when that's used up, you need another source of energy. You should be consuming food every eight miles and drinking water or half a cup of Gatorade every few miles. Energy gels are great because your body absorbs them much faster than solid foods. If you carb up the night before and are drinking and eating during the race, you should have enough fuel left in the tank to finish.
6. Don't go out too fast
Get a heart rate monitor to get an idea of how hard you're working at various speeds during your runs. You should train at a pace that keeps your heart rate at 60 to 70 percent of your maximum. If it's above or below this zone during the marathon, you'll know you're off pace.
7. Ice it
Running is an extremely repetitive movement for the knees and ankles. If you start to feel sore during training, ice your joints once a day for 20 minutes after your workout to keep the inflammation down.
8. Know you can win
Remember: a marathon is doable. For first-timers, running 26 miles sounds like an eternity, but your body gets to the point where running becomes second nature. If you're healthy and willing to train for it, you can do it.
Related Items
Get in the Race
No matter what your fitness level is, this complete program gives you everything you need to get moving, do a 10k or just feel great.
Running Tips from Katie Holmes' Marathon Trainer
Want to race like a star? Get pointers from a marathon pro.
Pine-Nut-Crusted Chicken Cutlets with Angel-Hair Pasta
Pine nuts add extra protein along with a heavenly flavor. For variety, substitute almonds. The tomatoes on the pasta are an excellent source of lycopene, a powerful antioxidant.
Featured Workout Video
Kettlebell Training
Gain strength, power, and speed with these kettlebell exercises.
More Videos >>
 |
|
|
|
|
|