Running on the distance in 42 kilometers 195 meters assume enormous return of moral and physical forces. Often athletes can't depart from this competition several days, and even weeks. In general, to win the marathon, it is necessary to observe the number of the major steps.
It is required to you
- - Sportswear;
- - light sneakers;
- - system of trainings.
Instruction
1. Train strongly for several months prior to the competition. By experience of professional athletes it is possible to tell that all it is necessary to carry out no more than 3-4 marathons a year not to overtrain and receive the maximum result from the running. Plan the start in 3 months.
2. Introduce various types of trainings. You shouldn't stop only on the flat cross-country, put into operation fell running, cross-country run, tempo the cross-country, trainings at stadium. In general, be engaged constantly in group of athletes. Thus, you will be able easier to transfer precompetitive loadings.
3. Go to collecting to highlands. Very important in 2 months prior to start of the marathon to run off, properly collecting highly in mountains. Such area will allow you to develop improbable endurance as air is discharged there and there isn't enough oxygen. As a rule, trainings on collecting take place in the morning and in the evening. At first – the main training (long cross-country). In the evening – the easy cross-country. In the afternoon – rest. At such mode you will be able to adapt to these conditions and to power the lungs oxygen. It will be the base of your victory in the marathon!
4. Adopt the systems of trainings of the famous marathoners. It is very difficult to expect to win in the marathon if you are engaged in own way, even very strongly. The best way is to train with professionals. It will be rather difficult to be made, but you will gain invaluable experience. You will feel more surely on the road as you will already know what your opponents are capable of.
5. Run with somebody during the marathon. When you already on the track, don't try to lead group of runners. Change. It is very difficult to win this competition if to lead all peloton as it is possible just not to reach the finish. Those athletes who competently distributed forces on all distance win and at the end made decisive breakthrough.
6. Be adjusted on the prize! The bigger contribution to the victory is made by excellent mood of the athlete before start. Of course, physical standards have the value, but you have to be always on the raised emotional wave.