As during the month of March are taking place two marathon races in the cities of Paphos (already celebrated the last day 5th) and Limassol (the next weekend 18th and 19th), what I´m going to write in this post is directly related with two big events, and this is how to be a good runner in long distances, tips and advices to get succeed in your run.
Unlike camels, human being can´t store more water than estimated so it can´t be used later. The worst thing it can happen is you may have to go to the bathroom in the middle of the race, which is not a drama, but it is annoying the fact of interrumpt the rhythm of your run.
Warm up. This point is as important as the previous one. A good preparation before the run is essential to avoid injuries and to be ready since the first second.
When the level of thirst and fatigue is so high, it´s very important to ingest sport drinks to solve this and also provides you an energy source that also reduces dehydration.
It´s also important to drink just enough to quench the thrist, otherwise we could get in trouble, for example gastrointestinal problems.
A good solution to finish with the lack of nutrients during the race is to combine the ingestion of drinks with gels.
Pay attention to the signs of your body. If during the race your body warns you to reduce the speed because of tiredness or over effort, do it. It´s completely unnecessary to take risks unless you are a professional runner and earn your living in that way.
Runners should consume fluid to rehydrate, carbohydrate to replenish muscle fuel stores and protein to repair muscle damage. It doesn't really matter what form these nutrients come in, but I prefer to see runners get them from natural, unprocessed sources such as water, yogurt, and fruit.
As you can see, here some tips and info that can be very useful for a long-distance race. If you are thinking to start with such a big challenge, keep in mind this recommendations.
Before Your Run
Drink enough that you're no longer thirsty, but don´t drink more than necessary, otherwise Mr toilet will be waiting you.Unlike camels, human being can´t store more water than estimated so it can´t be used later. The worst thing it can happen is you may have to go to the bathroom in the middle of the race, which is not a drama, but it is annoying the fact of interrumpt the rhythm of your run.
Warm up. This point is as important as the previous one. A good preparation before the run is essential to avoid injuries and to be ready since the first second.
During Your Run
If you get significantly thirsty during your workout, reach for a water bottle. If that thirst is coupled with a high level of fatigue, however, you may need to reach for something more.When the level of thirst and fatigue is so high, it´s very important to ingest sport drinks to solve this and also provides you an energy source that also reduces dehydration.
It´s also important to drink just enough to quench the thrist, otherwise we could get in trouble, for example gastrointestinal problems.
A good solution to finish with the lack of nutrients during the race is to combine the ingestion of drinks with gels.
Pay attention to the signs of your body. If during the race your body warns you to reduce the speed because of tiredness or over effort, do it. It´s completely unnecessary to take risks unless you are a professional runner and earn your living in that way.
After Your Run
After the race, the most important step to follow is to take our beatings back to the normal rhythm. Moreover, it´s also necessary once again to hydrate, and now that the run is over, taking some food
Tempted to reach for a cold beer after a race? Don’t. A protein shake? Nope. Runners should consume fluid to rehydrate, carbohydrate to replenish muscle fuel stores and protein to repair muscle damage. It doesn't really matter what form these nutrients come in, but I prefer to see runners get them from natural, unprocessed sources such as water, yogurt, and fruit.
As you can see, here some tips and info that can be very useful for a long-distance race. If you are thinking to start with such a big challenge, keep in mind this recommendations.
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