Home > 101 Tips, Uncategorized > Tips 33-45

Tips 33-45

Tip #33
Massage your leg muscles (Calves, Quads and Hamstrings) on a regular basis and/or at least regularly for 1-2 months prior to the event. This will help loosen up those tight tendons, ligaments and muscles.
Tip #34
To add variety run on grass or trails occasionally.
Tip #35
Pace yourself on sand. It will be a higher intensity workout.
Tip #36
Soak in a hot tub or warm bath the night before a long run. The warm water will help loosen up muscles.
Tip #37
Increase your time and mileage 10% a week. After 3-4 weeks back off for a week then start again.
Tip #38
Try not to over stride. Focus on more foot strikes per minute (cadence) rather than extension of your legs during your run.
Tip #39
Use an anti chaffing product (Body Glide or Vaseline) on those areas that tend to “rub together” and develop blisters when you run and on your toes and heal-if needed
Tip #40
Try running outside for half the time then finish the run on a treadmill. It will help reduce the risk of injury.
Tip #41
In the weeks leading up to the marathon train in conditions that are similar to the course and the weather conditions as much as you can.
Tip #42
3-4 weeks prior to the marathon run 3 1/2 hrs or 18-22 miles. This will be the last training test for your body and mind. After this run you’re ready. When you reach this point during the marathon you will then finish with an easy 10k which you’ve completed many times during training and the adrenalin rush from realizing you will be completing your first marathon will carry you to the finish line. After this run all the hard training is complete.
Tip #43
You can run in the morning and at night to fit in longer miles in a day. An example is 3 miles before work outside and 3 miles in the evening on a treadmill.
Tip #44
If you run in the morning and plan to run the next day consider running in the evening the following day. This will provide extra hours of rest versus running in the morning the next day.
Tip #45
If your goal is to finish consider a run/walk training regimen.
Categories: 101 Tips, Uncategorized
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