{"id":53276,"date":"2017-08-18T15:00:40","date_gmt":"2017-08-18T07:00:40","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=53276"},"modified":"2017-08-18T14:58:27","modified_gmt":"2017-08-18T06:58:27","slug":"training-marathon-follow-5-tips","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/training-marathon-follow-5-tips\/","title":{"rendered":"Training For A Marathon? Follow These 5 Tips"},"content":{"rendered":"

Marathon running is a wonderful pursuit for many athletes. If you are completely new to marathon running, here’s an\u00a0essential guide to training for a marathon\u00a0so that you could train better and run a faster, enjoyable race.<\/p>\n

Do’s\u00a0<\/strong><\/h3>\n

1. Start early<\/strong><\/h4>\n

The most recommended training period for a marathon is 16 weeks. This gives you adequate time to pace your training and avoid physical strain. Remember to also monitor other factors that spur a good run as you go through your training, such as listening to good running music or consuming a particular combination of foods that increases your energy.<\/p>\n

2.\u00a0Carbohydrate loading<\/strong><\/h4>\n
\"Image:
Image: Shutterstock<\/figcaption><\/figure>\n

Carbohydrates play an important role in maintaining a healthy diet and are a key fuel source\u00a0to help you go the distance. Opt for healthy carbs such as oats, wholemeal bread, rice, and wholewheat pasta. Don’t forget to incorporate fruit and vegetables in your diet as well. Maintain your high-carb diet throughout the last two days before you race is also vital to provide that much-needed energy boost and to fuel your performance on race day.<\/p>\n

3. Go easy<\/strong><\/h3>\n

Take it easy. Be careful not to push yourself so hard the day before the race, you may end up getting injured. Instead, go for a gentle run to ease your muscles and loosen them. It’s best to take a step back and rely on adrenaline that extra energy to get you to the finish line.<\/p>\n

Don’ts\u00a0<\/strong><\/h3>\n

1. Go solo<\/strong><\/h4>\n
\"Image:
Image: sofianaaustralia.com<\/figcaption><\/figure>\n

From lending support to eating with you, having a running\u00a0partner is always a good idea. This helps keep you motivated to achieving your daily goals, and can even improve your run if you train with an experienced runner.<\/p>\n

2. Over drink<\/strong><\/h4>\n

Abstain from caffeine and alcohol in preparation for your race which can cause dehydration or disrupt your sleep. On race day, drink only as much as you need before you set off. Loading up on water or energy drinks can make you fee full and affect your performance.<\/p>\n

[Source: 1<\/a>]<\/p>\n

Read also:\u00a05 Reasons Why You Should Not Miss The PUMA Night Run 2017!<\/a><\/strong><\/p>\n

– Cover Image:\u00a0vivomaissaudavel.com.br<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Marathon running is a wonderful pursuit for many athletes. If you are completely new to marathon running, here’s an\u00a0essential guide to training for a marathon\u00a0so that you could train better and run a faster, enjoyable race. Do’s\u00a0 1. Start early The most recommended training period for a marathon is 16 weeks. This gives you adequate […]<\/p>\n","protected":false},"author":16,"featured_media":53315,"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],"tags":[285,8580],"yoast_head":"\nTraining For A Marathon? 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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\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/02\/Marathon.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":53276,"position":2},"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. Registered participants will receive an official race tee with\u00a0adidas ClimaLite\u00ae technology, while commemorative apparel will be donned\u2026","rel":"","context":"In "Happenings"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/07\/Picture-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":101688,"url":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/asics-world-ekiden-2020-a-virtual-marathon-distance-relay-race\/","url_meta":{"origin":53276,"position":3},"title":"ASICS World Ekiden 2020: A Virtual Marathon-Distance Relay Race","date":"Oct 15, 2020","format":false,"excerpt":"ASICS on Wednesday inaugurated a\u00a0virtual marathon-distance relay race,\u00a0ASICS World Ekiden 2020,\u00a0the ultimate running challenge that will see teams of up to six people from across the globe come together to complete a combined marathon. \u00a0Inspired by a century of Japanese running culture, the race will be split into six legs\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2020\/10\/ASICS-Ekiden-Key-Visual-Landscape_22Nov.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":4018,"url":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/adidas-launches-licensed-merchandise-for-standard-chartered-kl-marathon-2015\/","url_meta":{"origin":53276,"position":4},"title":"adidas Launches Licensed Merchandise for Standard Chartered KL Marathon 2015","date":"Sep 4, 2015","format":"video","excerpt":"Suit up in\u00a0adidas\u00a0exclusive merchandise for the\u00a0run at the coming\u00a0Standard Chartered KL Marathon 2015. adidas, the Official Apparel partner for the Standard Chartered KL Marathon 2015\u00a0launched the event exclusive\u00a0licensed merchandise at The Gardens this afternoon. The range includes the\u00a0Fall\/Winter 2015 Supernova Glide BOOST running shoes series, the \u2018run\u2019 ClimaLite\u00ae top for\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2015\/09\/maxresdefault1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":14415,"url":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/marathon-nutrition-tips-by-emma-rose-power-up-with-protein-and-carbs\/","url_meta":{"origin":53276,"position":5},"title":"Marathon Nutrition Tips by Emma Rose: Power Up with Protein and Carbs","date":"Mar 1, 2016","format":false,"excerpt":"The marathon majors get underway this Sunday with the Tokyo Marathon 2016, and for those who have decided to make this sporting challenge their fitness goal for this year, it's important to not only follow a sensible training plan, but also to fuel your body with the right foods and\u2026","rel":"","context":"In "Diet & Nutrition"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/02\/Marathon.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/53276"}],"collection":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/comments?post=53276"}],"version-history":[{"count":0,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/53276\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media\/53315"}],"wp:attachment":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media?parent=53276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/categories?post=53276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/tags?post=53276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}