{"id":43730,"date":"2017-04-20T12:00:10","date_gmt":"2017-04-20T04:00:10","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=43730"},"modified":"2017-04-18T01:35:16","modified_gmt":"2017-04-17T17:35:16","slug":"6-expert-training-tips-marathon-preparation","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/6-expert-training-tips-marathon-preparation\/","title":{"rendered":"6 Expert Training Tips for Marathon Preparation"},"content":{"rendered":"

Ready to train for and run a\u00a0marathon? No matter you are new or frequent runner for\u00a0marathon, it’s always a good idea to revisit tips and tricks for training and improving your performance.\u00a0Aubrie Haymore<\/span>,\u00a0USANA<\/a>\u00a0Wellness Coordinator and Certified Exercise Physiologist, recommends her top six training tips to get you ready for racing season:<\/p>\n

1. Warm Up<\/strong><\/p>\n

\"Image:
Image: drop.ndtv.com<\/figcaption><\/figure>\n

Begin each training session (and even race day!) with a light jog or walk to warm up your muscles before you\u00a0begin\u00a0<\/span>your paced run.\u00a0 This will help to preserve your glycogen stores and keep your core body temperature down.\u00a0 It’s also a good idea to precede and follow your warmup with a few minutes of stretching.<\/p>\n

2. Refuel<\/strong><\/p>\n

It is always important to fuel for endurance activities that last over 90 minutes. \u00a0The\u00a0recommended\u00a0fueling is 60-70g\/carb per hour of exercise.\u00a0 Try out a few different types of quick energy beans, gels or bars and see which ones feel best in your body and are easy on your stomach.\u00a0 Be sure to drink water along with whatever fuel you choose.<\/p>\n

3. Run a half-marathon<\/strong><\/p>\n

\"Image:
Image: womansday.com<\/figcaption><\/figure>\n

About a month before your race, it’s a good idea to test your fitness.\u00a0 This is also a great way to give yourself a little mental lift and inspire you to maintain your training schedule all the way through to race day.<\/p>\n

4. Run a dress rehearsal<\/strong><\/p>\n

Four to five days before your race, do a two- to three-mile marathon-pace run in your marathon outfit and shoes to ensure that you are comfortable and prepared for the real thing.<\/p>\n

5. Carb-load<\/strong><\/p>\n

 <\/p>\n

\"Image:
Image: gatherforbread.com<\/figcaption><\/figure>\n

During the last three days before your race, fuel up on carbohydrate-rich foods like whole grain pasta, potatoes, bread and fruits.\u00a0 The added carbs will energize your body on race day.<\/p>\n

6. Take a\u00a0glucosamine supplement<\/strong><\/p>\n

Your routine should include supplementing each day to help support joint health and regulate normal cartilage function. A good supplement will support natural collagen production to help lubricate and cushion your joints.<\/p>\n

Source:\u00a0prnewswire.com
\n<\/em><\/p>\n

Read also:\u00a0Marathon Nutrition Tips by Emma Rose: Power Up with Protein and Carbs<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Ready to train for and run a\u00a0marathon? No matter you are new or frequent runner for\u00a0marathon, it’s always a good idea to revisit tips and tricks for training and improving your performance.\u00a0Aubrie Haymore,\u00a0USANA\u00a0Wellness Coordinator and Certified Exercise Physiologist, recommends her top six training tips to get you ready for racing season: 1. Warm Up Begin […]<\/p>\n","protected":false},"author":10,"featured_media":14424,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[33,18,23],"tags":[6529,6530],"yoast_head":"\n6 Expert Training Tips for Marathon Preparation | Pamper.My<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/6-expert-training-tips-marathon-preparation\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Expert Training Tips for Marathon Preparation | Pamper.My\" \/>\n<meta property=\"og:description\" content=\"Ready to train for and run a\u00a0marathon? No matter you are new or frequent runner for\u00a0marathon, it’s always a good idea to revisit tips and tricks for training and improving your performance.\u00a0Aubrie Haymore,\u00a0USANA\u00a0Wellness Coordinator and Certified Exercise Physiologist, recommends her top six training tips to get you ready for racing season: 1. 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Start early The most recommended training period for a marathon is 16\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/08\/maratona.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":92772,"url":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/quickchatwithpamper-pampermygiveaway-learn-some-tips-from-ironwoman-chrissy-kha-khrang-on-how-to-prep-for-a-marathon-win-yourself-a-pair-of-under-armour-hovr-connected-fitness-worth-rm599\/","url_meta":{"origin":43730,"position":1},"title":"#QuickChatwithPamper & #PamperMyGiveaway: Learn Some Tips From Ironwoman Chrissy Kha Khrang On How To Prep For A Marathon & Win Yourself A Pair Of Under Armour HOVR Connected Fitness Worth RM599","date":"Oct 1, 2019","format":false,"excerpt":"Last week we had a chat with Myanmar-born Malaysia-based ironwoman, Chrissy Kha Khrang, before her run at the\u00a0Kuala Lumpur\u00a0Standard\u00a0Chartered\u00a0Marathon\u00a0(SCKLM 2019) that just took place last Sunday. \u00a0 View this post on Instagram \u00a0 Twisted my right ankle after 12km mark but decided to continue the race.\ud83e\udd74 . 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But it doesn\u2019t have to be this way. Specialist outdoor activity website timeoutdoors asked 1000s of its members about the obstacles they faced when getting more active\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/08\/pamper.my_fitness.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":24463,"url":"https:\/\/www.pamper.my\/news\/lifestyle\/happenings\/adidas-team-up-with-standard-chartered-kl-marathon-for-running-t-shirts\/","url_meta":{"origin":43730,"position":5},"title":"adidas Team up with Standard Chartered KL Marathon for Running Apparel","date":"Jul 18, 2016","format":false,"excerpt":"World's top sports brand adidas\u00a0continues its partnership with the Standard Chartered KL Marathon (SCKLM) that is lsted\u00a0to be held on August 7 at Dataran Merdeka as its official apparel partner for the marathon. 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