12 tips for preparing for your marathon in the best conditions!
1.Test your exercise diet during training:
We are all different and a product of effort, even recommended by a knowledgeable and good friend, will not automatically be well tolerated by everyone.
2.Train yourself to drink during exercise:
Just like running at a given pace, it is not easy to learn to drink small sips regularly during exercise. Drink 2-3 sips of room temperature water regularly.
3.Don't do all your workouts at marathon pace:
Vary the paces to develop your aerobic capacities and also to avoid fatigue.
4. Maintain a good protein intake for preparation for long efforts:
An endurance athlete will need more protein than a bodybuilding athlete. And of course, vary the types of proteins (animal or vegetable). (And that’s good because at Stimium we have developed Stimium Iso Carb recovery products with chocolate and vanilla based on animal proteins and vanilla based on vegetable proteins).
5. Test your D-Day outfit before the objective in similar conditions:
Whether it's running shoes, socks, a t-shirt or even a camel back, to limit the risk of irritation on the big day.
6.Adapt your objective to your abilities and climatic conditions:
Adapt your training based on a test at the beginning of preparation and mid-preparation. On the big day, if it's raining, windy, or very hot, revise your goal downward.
7.Enjoy the recovery window:
In the 1/2 hour to 2 hours post-exercise, the body benefits from an optimal recovery window during which it will be essential to optimize its recovery thanks to an intake of carbohydrates and proteins.
8.During periods of heavy training loads, run in groups:
A long outing, alone in bad weather or on a Sunday morning will sometimes be too easily canceled. On the contrary, an outing scheduled several days in advance will be more motivating.
9.Carry out a biological assessment during your cut.
You should not wait until you are injured to seek help. A blood test just before starting a preparation allows you to highlight possible deficiencies, to avoid deepening them and to remedy them through a balanced diet and, if necessary, supplements. (....And at Stimium , we have a whole range of endurance , bodybuilding and health well-being to help you perform)
10. Supplement your mineral intake with good hydration:
Each mineral water has its more or less high value in calcium (bone strength), magnesium (anti-cramps, anti-fatigue), sodium (hydro-mineral balance during long-term exercise and heavy sweating).
11. Choose a minimally processed diet:
The more the food is processed, the more its nutritional value will drop Raw rather than cooked or quickly cooked. Seasonal fruits and vegetables. Homemade dishes rather than prepared ones. Steam potatoes rather than mashed or baked.
12. Don’t make up for a lack of training at the end of your preparation:
The main thing for the last 10 days is to rest the body in order to optimize its race on the big day. Do not think that it is possible to make up for the training time lost during this period.
