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?
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.
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).
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).
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.
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.
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.
Mind games, that is. Sing a song to your self. It helps cover distance and time.
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!
About Dr. Karena Wu
Physical therapist Dr. Karena Wu is the owner of ActiveCare Physical Therapy 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.
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Are you planning to run in an upcoming marathon?
Have you participated in other marathons?
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