Healthy diet Archives - Bio Cape Town

Running a marathon should never be taken lightly. The endurance and determination necessary to finish such a long race do not come with a week or month of training. It takes a lot longer to prepare, which is what this article is all about. For runners that want to extend their distances, here are the top tips for training for your marathon. And take note that the best training tips usually come down to the basics.

Determine Your Level Of Health

The first thing you need to do is determine where you are in terms of your health. For example, if you have a heart condition, running a marathon might not be recommended by your doctor. Safety needs to be your primary concern if you want to keep running in the future.

Monitor And Log Your Progress

There are two main reasons for monitoring and logging the distance you cover. Firstly, it provides a clear picture if you are progressing at a healthy rate. Secondly, it helps to keep you motivated. Running a marathon is just as much a mental challenge as it is physical. And if your mind is not in the right place, it gets much tougher to reach the finish line.

Gradually Increase The Distance

Whatever you do, do not overwhelm yourself. In fact, it is recommended to only increase your distance by 10% or less every week. It is important that you give your body time to adapt to a new level of running. Otherwise, you run the risk of burning out before you even ready yourself at the starting point.

Allow More Relaxed Training

You do not have to push yourself every week. Hence the reason for taking a slow week where you cut back on the distance and pace. Try to focus more on the fun part during this week and do not be modest about noticing the difference, which is your increased confidence and ability. You can even go as far as to give yourself one or two full days off during the week. Because too much training can eventually lead to permanent injury.

Alternate Your Approach

Just like you should take a slow week every month or so, think about alternating the intensity of the run. This is especially helpful when you do not feel at the top of your game, but you still want to get through your scheduled training. So, not every training session needs to leave you huffing and puffing at the end. Sometimes it is good to stick with a comfortable pace and still be productive.

Follow A Good Diet

Your diet during your training will no doubt influence how well you perform. Food truly is the fuel you put in your body, which means you should come up with a diet plan that supports your training. For instance, you do not want to feel lazy and tired after a meal. Instead, you want to feel energized and ready for anything.

Get Quality Sleep

What does sleep have to do with running a marathon? For starters, a big part of healing and muscle building takes place when you sleep. Your body actually gets stronger with quality rest, which is why you should not overwhelm yourself. Seeing the more stressed your body, the better the chance of suffering from an injury.

Consider Some Cross-Training

Even though you will be running a marathon, it helps to engage in some cross or strength training. This will boost your conditioning as well as your ability to go the distance.

At the end of the day, you always want to keep your running healthy. That means listen to your body when the pressure gets too much.

Here are some tips on how to improve your posture.

Standing Upright

Experts advise that you should stand tall with your chin level on the ground. Make sure that the shoulders are not slouched and that your stomach is in. This posture ensures that the spine is strong. If you are having difficulties with standing in this posture, imagine that you are being held up by a string. It can take some getting used to especially if you are used to standing with your shoulders humped. Train your brain to retort back to this posture whenever you find the shoulders humped.

Keeping Your Feet Flat

This is important if you want to have a good posture. You should always stand with your feet flat on the ground, from toe to heel. This creates a base for the whole body to distribute weight evenly, therefore improving your posture. Standing with your toes or heels creates uneven weight on the body. You may notice that your shoulders slouch when this is done. It also puts strain on one side of the body.

Pick The Right Shoes

Always pick shoes that are comfortable especially when you are walking long distances. This will keep your feet free without the strain of uncomfortable shoes. Avoid very high heels or shoes without a proper base. This way your body is aligned. Heels or heavy shoes change the alignment of the body and make you tired. This will cause you to slouch to relieve fatigue. It is advisable to walk in trainers but if you have to wear heels, keep some flat shoes in your bag and change into them when the heels become tiresome.

Avoid Leaning On One Leg

This can be a problem because it means that the weight of the body is on one side because your posture will be affected. It is recommended that you sit if you feel tired or lean on something using your back. Try standing on a straight wall if you get too tired. Leaning on the leg will affect areas such as the hips because the weight is focused around the hip of the leg you will be leaning on.

Sit On A Proper Chair

Posture can also be improved by the way you sit. If you slouch when you sit then your back curves itself. Choose a chair that is specifically made for sitting for long hours, especially if you spend most of your time seated. If your chair is uncomfortable you can also improvise by placing a pillow for lumbar support. Make sure that you sit with your shoulders straight and chest out. You should place your computer monitor at an appropriate angle so that you do not ruin your sitting posture.

Sleep On A Comfortable Bed And Mattress

Invest in a good mattress because the way you sleep will also affect your posture. Make sure that the mattress you buy has been manufactured for better sleep. That way, you will be comfortable and your back will not start having issues. Mattresses that are made to support the back are the best to pick when you go shopping for a new mattress.

In addition to all these, it is advisable to do chest exercises and neck stretches too as these reduce stiffness in the neck.

The Top Tips For Training For Your Marathon