The marathon race is rather popular among the people trying to support themselves in the good shape. It demands long preparation: there are no systems capable to make the marathoner of the person "from scratch" in one or two months. This type of run significantly differs from others and places emphasis on endurance.
Not any trained person, even if he is in excellent physical shape, is capable to run the marathon. Business here not only in preparation, but also in psychology and in the set of small cunnings which are known to long-distance runners.
Before the marathon
Beforehand it is necessary to deal with the food issue, having increased the share of carbohydrates in the menu. Trainings for few weeks need to begin to be reduced to the main running smoothly not to exhaust the organism. The last two days before the marathon it is desirable to abstain from loadings to come to start with well rested muscles.
If it is the first similar experience, it is important to pay attention to the intellectual and emotional spirit. For a start not the victory, but need to hold on until the end of the distance has to be the purpose. In the psychological plan runnings in semi-marathons give very good preparation.
Specifics of run
First of all, it is necessary to find and support the rhythm. Among runners surely there will be those who from the start will shoot ahead. It isn't necessary to try to catch up and overtake them: probability is high that strength of these people will run low already on the half of the way. The first part of the distance demands moderate pace if it comes easily, after the 21st kilometer it is possible to accelerate. It is important to fill up water supplies, such opportunity on the track is usually given. To avoid dehydration, it is necessary to drink water not less than a halfliter an hour. Also the energy drinks containing except liquid, the sugar resuming forces can give good support. If incorrect pace is initially chosen, not enough water is drunk or not enough trainings are held, after 30-32 kilometers especially heavy site will begin. Anyway, pain and fatigue are the experience which will help not to make similar mistakes in the future. If not to concentrate on unpleasant feelings, this part of the track will become surmountable too.
Additional cunnings
Not only physical trainings, but also acquisition of necessary accessories enter preliminary preparation for the marathon. Footwear for the running has to be convenient and raznoshenny, not new. If weather is expected warm and solar, you shouldn't forget about sunglasses and protection of the head against the scorching beams. On so long route the comfort is very important: socks have to be convenient even. Except other, skilled marathoners advise before the exit to the track to stick nipples with the plaster to avoid rubbing them about clothes.