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You have been training hard for your marathon and it’s just around the corner. And, if it’s your first, you’re most definitely nervous and stressed out. Fret not, we’ve put together some do’s and don’ts, that might help you be better prepared for the marathon.a gel, and relax.  The low points pass if you let yourself get by them.

S.No Do’s Don’ts

1

Land on the midsole of your foot. This allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones. Don’t use long strides; it is inefficient and an energy drain

2

Take short, effective strides; less motion through the joint means less wear and tear and improved efficiency during your runs. Don’t wear shoes that are too comfortable. If your support is coming from your shoes, then the muscles designed to support the framework of the foot will eventually fail to do their job, making the foot weaker and your body more prone to injury.

3

Work up to running farther & faster. Build your run one block, or one minute at a time. Interval training can work wonders for this. Don’t get stuck on the odometer. Running three, five or even 26 miles doesn’t really tell you if there is any progress in your run. Instead, track the amount of time that you’re running and monitor your intensity using a heart rate monitor.

4

Rest your body whenever needed. Skipping a single training run or cutting a workout short isn’t going to keep you from finishing the race, but it may help keep you injury free. Don’t forget that marathon training is long and hard.  Watch running movies, run with training groups, or do anything else that keeps you motivated during a training lull.

5

Do get in all your long runs. It’s important.  Whether it’s your first race or your fifteenth, getting in the long miles builds confidence, trains your legs, and prepares your body. Don’t panic when you hit a low point.  Take a few deep breaths, down a gel, and relax.  The low points pass if you let yourself get by them.

More information here: https://www.active.com/running/articles/10-do-s-and-don-ts-for-better-runs

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