Stimium offers you 10 tips that you can follow to perform well in a marathon, considering that as always, we are all unique, and all react differently to training methods, but also to sleep, diet, and nutrition. …
Let's look at these 10 commandments:
Do interval workouts to increase your endurance and speed.
High-intensity interval training (HIIT) is an effective method for improving endurance and speed. Unlike continuous endurance training, interval training alternates periods of intense effort with periods of recovery.
This approach helps improve endurance by increasing the body's ability to produce and use energy. Additionally, interval training can increase speed by stimulating fast muscle fibers, which are responsible for speed and explosiveness.
Additionally, interval workouts can be tailored to target specific goals, such as improving running speed. Interval workouts can also be done with different types of equipment, such as free weights, cardio machines, or even using your own body's strength.
It's important to remember that interval workouts are intensive and should be approached with caution. It is recommended to start with short, progressive interval workouts to avoid injuries and allow the body to adapt to the intense effort.
In conclusion, interval training is an effective way to improve endurance and speed. With proper planning and safe execution, interval workouts can help achieve fitness goals and improve athletic performance.
Warm up before each run.
Warming up is a crucial part of preparing the body for a race, especially a marathon. This can help prevent injuries, improve performance and increase endurance duration.
The warm-up can begin with gentle activities such as walking or jogging, followed by dynamic stretching to warm up the muscles and joints. Static stretching is also important, but should be done after running.
Additionally, the warm-up can include muscle-strengthening exercises to strengthen the muscles that will be used when running. Activities such as squats, lunges, and jumping jacks are examples of muscle-strengthening exercises that can help prepare the body for running.
It is also important to ensure that the warm-up is long enough to allow the body to adapt to the physical exertion. In general, the warm-up should last between 10 and 15 minutes for a 5k to 10k race, and between 15 and 20 minutes for a marathon.
In conclusion, warming up is an important part of preparing for a race, especially a marathon. By ensuring the body is adequately warmed up, runners can reduce the risk of injury and improve their running performance. In addition to a well-timed warm-up, we recommend the use of a training booster, such as PreWorkOut Max or ProNrj Caps , in order to perform quickly by increasing your cardio.
Set achievable, measurable goals for each race.
Setting achievable and measurable goals is a crucial part of preparing for a marathon race. Goals can help runners focus on their short- and long-term goals, track their progress, and achieve their running goals.
First of all, achievable goals allow runners to set ambitious, but at the same time achievable, goals. This can help them focus on their running goals rather than focusing on obstacles and challenges. Achievable goals can also help maintain motivation and enthusiasm for running.
Additionally, measurable goals allow runners to track their progress and measure their performance. Runners can measure their running time, miles per week, heart rate and recovery, among other key metrics. This can help them see where they are and where they want to go, as well as make adjustments as necessary to achieve their goals.
It is also important to set short and long term goals for a marathon race. Short-term goals can include goals for each workout, such as distance to cover or time to beat. Long-term goals may include goals for the race itself, such as total time to beat or place to achieve.
Finally, goals can help runners stay focused and motivated during the race. When they have clearly established goals, runners can focus on their goals rather than pain or fatigue. This can help them finish the race with confidence and achieve the results they desire.
In conclusion, setting achievable and measurable goals is a key element to successful preparation for a marathon. By setting clearly defined goals, runners can focus on their progress, improve their performance and achieve their running goals.
Stay hydrated and eat properly while running.
Hydration and nutrition are critical aspects of preparation and performance for a marathon race. By providing the body with necessary nutrients and hydration, runners can improve their endurance, performance and recovery.
First of all, hydration is important because it helps maintain the body's energy level and regulate body temperature while running. Runners should make sure to drink enough water before, during and after running to avoid dehydration and cramping.
Additionally, proper nutrition is also crucial for optimal performance during a marathon. Runners should make sure to consume enough carbohydrates, such as an exercise drink like RGN3 or a Gum like Boost or ProNrj , to provide energy to their muscles, as well as protein and BCAAs to help with recovery. muscle recovery. Foods rich in antioxidants, such as fruits and vegetables, or spirulina can also help reduce the damage caused by intense exercise.
It is also important to plan nutrition and hydration before, during and after the race. Runners can eat carbohydrate-rich foods the day before the race to store energy, and drink enough water during the race to avoid dehydration. Runners can also eat foods high in protein and antioxidants after running to help with muscle recovery.
In conclusion, hydration and nutrition are key factors for optimal performance and adequate recovery for a marathon. Runners must plan their hydration and nutrition carefully to maximize their performance, minimize the risk of injury, and prepare for their next race.
Listen to your body and don't push yourself too hard.
When running a marathon, it's important to listen to your body and not want to go too hard. Indeed, pushing your body beyond its limits can lead to injuries and compromise long-term performance.
Finding a comfortable and sustainable pace for running is crucial. This means runners need to consider their current fitness, conditioning level and injury history. By listening to their bodies, runners can detect any signs of pain or premature fatigue and respond accordingly by slowing down or taking a break.
Additionally, it is important not to set unachievable goals for running. Runners must remember that the marathon is a personal challenge and that personal satisfaction is more important than beating a specific time.
It's also important to remember that a marathon, like a trail run, is a long-duration event and the strategy of starting strong can lead to premature fatigue and a drop in performance at the end. Instead, runners can adopt a strategy of maintaining a comfortable, consistent pace throughout the race.
In conclusion, listening to your body and not wanting to go too hard is crucial for optimal performance and a safe and enjoyable running experience. Runners must be aware of their limits, adopt a realistic running strategy and listen to their bodies throughout the race to minimize the risk of injury and maximize their performance.
Find a running partner to encourage and motivate you.
Finding a running partner can be a very effective way to get motivated and stay on track in your journey to peak fitness. Having a friend or family member who shares your fitness goals can help you overcome obstacles and reach your goals more quickly and safely.
First, a running partner can motivate you to get out and run, even when you don't feel up to it. When you have a regular date with another person, you're less likely to decline a workout. Additionally, you may feel responsible for not disappointing your partner by missing a workout.
Second, running with a partner can make training more fun and interesting. You can discuss your goals, achievements, and challenges, which can help strengthen your friendship and motivation. It can also make training less monotonous because you can vary the routes and workouts together.
Finally, running with a partner can be a safe and effective way to exercise. You can train together at a pace that suits each other, you can motivate each other, and you can make sure the other person is safe. Additionally, you can help each other achieve your fitness goals by encouraging and supporting each other.
In conclusion, finding a running partner can be a very beneficial experience for your fitness and motivation. So, don't hesitate to find a friend or family member to run together and achieve your fitness goals together.
Wear shoes appropriate for your type of running.
Running shoes are the most important piece of equipment for any runner, and this is even more true for marathon runners. Wearing the wrong running shoes can lead to pain, injury and poor performance. This is why it is crucial to wear suitable shoes for a marathon.
First of all, the right running shoes can help prevent injuries. High-quality marathon shoes are designed to support the feet and legs during long distances. They provide adequate cushioning to soften impacts on the knees, ankles and feet, which can reduce the risk of injury. Additionally, the right shoes can also help correct posture and stride issues, which can also help prevent injuries. We will particularly recommend Wizwedge shoes, the first healthy shoes for the health of runners, developed by professionals, used by professionals, but also by amateur runners.
Second, the right shoes can improve performance. High-quality marathon shoes are designed to improve speed, stability and energy efficiency. They can help maintain proper posture to improve stride, which can reduce fatigue and improve speed. Additionally, the right shoes can help optimize energy use, which can help you run longer and faster.
Finally, the right shoes can give you more comfort. High quality marathon shoes are designed to be comfortable and breathable. They can reduce pain and fatigue, which can help you stay focused and motivated during the marathon. Additionally, the right shoes can also help reduce impact on the feet, which can reduce pain and fatigue after running.
In conclusion, wearing suitable running shoes for a marathon is crucial for the health, performance and comfort of runners. So, invest in high-quality marathon shoes to reap all the benefits of a successful race. Don't forget to have them tested by a specialist to ensure that they are suitable for your stride type and specific needs.
Focus on your breathing and rhythm.
Breathing is a crucial aspect of running, especially for marathon runners. Focusing on breathing and its rhythm can help improve performance, reduce fatigue and prevent injury. This is why it is important to focus on breathing and its rhythm during a marathon.
First, breathing can help improve performance. Deep, regular breathing can provide enough oxygen to the muscles to help them function optimally. This can reduce fatigue and improve speed, which can be key to reaching the finish line in record time.
Second, breathing can help reduce fatigue. Breathing slowly and deeply can help regulate heart rate and reduce stress, which can help reduce fatigue and improve endurance. Additionally, breathing can also help maintain focus, which can help keep you motivated and focused while running.
Finally, breathing can help prevent injuries. Deep, regular breathing can help relax muscles and correct posture, which can help prevent injuries and improve performance. Additionally, breathing can help regulate heart rate, which can reduce the risk of muscle cramps and pain.
In conclusion, focusing on breathing and pacing during a marathon can help improve performance, reduce fatigue and prevent injury. It is important to find comfortable and regular breathing to benefit from all the benefits of breathing while running. Remember to exhale slowly and deeply to eliminate toxins and promote optimal breathing.
Avoid distractions and keep your mind focused on your performance.
Running a marathon is a physically and mentally demanding event, and it can be easy to lose track and get distracted. However, to achieve the best results, it is important to maintain maximum concentration on your performance throughout the duration of the race. Here are some tips to help you avoid distractions and keep your mind focused on your performance.
Set clear goals: Setting clear, achievable goals can help you stay focused on your performance. You can set yourself goals for time, distance or running technique, for example.
Stay focused on your breathing: Breathing is a key component of running performance, and by focusing on your breathing, you can help keep your mind focused on your performance. This is why we developed the Focus Max rubber , the idea is to stay focused and concentrated even on long distances like the marathon, the triathlon or the trail, in order to maintain all the lucidity necessary to take the best trajectories , limit energy expenditure and therefore be more efficient.
Listen to your body: During the marathon, you need to be aware of your body and how it reacts to the effort. If you feel pain or cramps, take a break to stretch or take a short walk. If you have taken MC3, in stick or powder form , fortunately you should not have these cramping problems!
Create a motivational playlist: Having motivating music can help you stay focused on your performance. Create a playlist with songs that give you energy and motivation. Be careful, at a certain level, music is no longer allowed (which is still very surprising...considering that more and more competitions are turning on the sound system themselves!).
Avoid outside distractions: During the marathon, there may be a lot of distractions such as spectators, buildings, billboards, etc. Try to focus on your breathing and your performance rather than external distractions.
Ultimately, it's important to remember that the marathon is a personal challenge and to focus on your own performance. By staying focused and avoiding distractions, you can feel more confident and motivated throughout the race, which can help you reach your performance goal.
Enjoy every ride and enjoy the experience.
Running a marathon is a huge physical and mental challenge, and it's easy to focus on times and distances rather than the experience itself. However, it is important to remember that running is also an opportunity to enjoy a unique and memorable experience. Here are some tips for enjoying every run and enjoying the experience of a marathon.
Be present in the moment: When you run, focus on the present moment and the sensations you are feeling. Listen to your breathing, feel the movement of your legs, and enjoy the sights and sounds of the environment around you.
Celebrate your participation: No matter what time you do or where you are, it is important to celebrate your participation in the marathon. Appreciate the fact that you worked hard to prepare and accomplished something remarkable.
Enjoy the camaraderie: Marathons are a unique opportunity to meet people and make friends. Take this opportunity to share your experience with other runners and to motivate each other.
Discover new places: Marathons are often held in interesting and scenic locations. Take the time to explore your surroundings and appreciate the beauty of where you are running.
Take advantage of public support: Public support can be a huge motivation boost during a marathon. Take the time to thank the spectators for their encouragement and enjoy the positive energy they give off.
Ultimately, it's important to remember that the marathon is first and foremost an experience. Enjoy each race and appreciate the challenge, the discoveries and the unforgettable moments you will experience there. Keeping a positive outlook and enjoying the experience will ensure you get the most out of each race.
For Laboratoires Stimium, these 10 tips can help the beginner or non-specialist marathon runner (less than 5 marathons run) to perform well on the big day. However, the triptych TRAINING, FOOD, SLEEP remains the best recipe for getting pleasure and try to improve your time, always feeling better sensations. We hope these tips help you perform well in your next marathon, if so, let us know on our social media!
