Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

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Have you been dreaming of running in a marathon? Or are you getting ready to run in a marathon soon?

For many, there’s nothing in the world like running a marathon. According to experienced runners, the keys to running a strong marathon are the three “P’s”: Preparedness, Patience and Perseverance.

Got the marathon bug?

‘Dreaming of running in a marathon? These strategic tips from Dr. Karena Wu to help you run your best marathon yet.’Click To Tweet

Here are 10 strategic tips from Dr. Karena Wu to help you run your best marathon yet.

1.Carbo-load, don’t fat load.

During the last 3 days, make sure your calories emphasize carbs, which is what fuels you on race day.

2.Select the shoes and socks you’ll wear in the marathon.

Test them with at least one run before the marathon to make sure you don’t blister.

Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

3.Two days right before take a rest from running all together.

The goal is to get your body rested to maximize it’s potential during the race!

4.Before your long run warm up:

Walk or a very light jog (slower than your pace) no more than 10 minutes long and finish with stretching (next).

Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

5.Start loose:

10-15 min before the start, get your muscles warmed up with gentle stretches, especially as you are herded to the start (include a light jog).

6.Start slow:

First 2-3 miles, it’s ok to start a little slower to conserve your glycogen. Then pick up the pace to what you trained for.

Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

7.Drink on the run:

Practice refueling with sports drinks and gels that you know will be on the race course. Find out the distance between stations and practice drinking at the rate in between stations.

8.Relax:

With the energy of the start of the race and with thousands of people around you, you might go too hard too fast so it’s better to stick to your game plan to know what works best for you. Stay on pace.

Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

9.Games:

Mind games, that is.  Sing a song to your self.  It helps cover distance and time.

10.Motivate yourself:

Around mile 23: tell yourself what you’ve accomplished and that you will finish.  It helps you mentally to know that you can finish and that the pain is temporary.  You’ve put the work in and now you just have to finish that finish line!

Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

 

About Dr. Karena Wu

Physical therapist is the owner of in NYC and Mumbai who takes a holistic approach to her practice. Her specialties include manual therapies, strength and conditioning, kinesiology taping, cupping, vertigo and Pilates. See her expert appearances on The Dr. Oz Show, CBS New York, NY1 and more.

‘Dreaming of running in a marathon? Check out these lists of upcoming marathons and fulfill your #marathon dreams!’Click To Tweet

How to Find Upcoming Marathons 2017-2018 

Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

U.S. Marathon List

http://www.usamarathonlist.com/

Upcoming Marathons in the USA

http://www.runningintheusa.com/Classic/List.aspx?Distance=marathon

The 30 Best Marathons in the Entire World

http://dailyburn.com/life/fitness/best-marathons-in-the-world/

Find My Marathon Calendar

http://www.findmymarathon.com/calendar.php

Marathons in U.S. and Canada

http://www.marathonguide.com/races/races.cfm?place=intl

Association of International Marathons and Distance Races
 
 
International Marathon Guide 2017
 
 
Marathon Tours and Travel
 

 

Dr. Karena Wu’s 10 Strategic Tips for Marathon Running

Are you planning to run in an upcoming marathon?

Have you participated in other marathons?

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The post Dr. Karena Wu’s 10 Strategic Tips for Marathon Running appeared first on Live a Green & Natural Healthy Lifestyle.

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