Be sure to are race-able to deal with the 42km, 10km or 4km enjoyable run distances on the Standard Chartered Dubai Marathon.
Listed here are 10 prime pre-race tips to assist make sure you exit and run your greatest race on January 24.
1) THE GOLDEN RULE STICK TO YOUR PLANS
Dont make any sudden, drastic or completely different adjustments to your coaching plan, weight-reduction plan or working regime earlier than the race day itself. Persist with what youve been engaged on and what you recognize.
2) PREPARE YOUR KIT
It seems like a primary piece of recommendation, however you dont wish to be dashing round making ready your package on the morning of the race. It’s going to make you sleep simpler understanding that every part is ready. Keep away from cotton t-shirts and go for coolmax/nylon put on that may adsorb the sweat. It’s going to really feel chilly on the 7am startline however the UAE warmth will quickly kick in.
3) DONT TRY DIFFERENT TRAINERS ON RACE DAY
Guarantee you’re working in footwear you recognize and have examined (ran in) for race day. Dont be tempted to put on model-new footwear simply to look the half, go together with the footwear that has been there for you each step of the best way all through your coaching programme!
4) CARB LOADING
By consuming meals reminiscent of oatmeal, yogurt, entire fruit, pasta, potatoes, bread and rice you’ll be able to increase your glycogen (glucose) shops inside your physique. It will enable you to to replenish power ranges faster than regular and dip into your reserves whenever you want it most in all probability in the course of the robust moments in direction of the tip of the marathon (final 10km).
Eat carbohydrate-wealthy meals within the days main as much as the race, however not too late at evening, as you wish to give your physique time to digest the meals earlier than sleeping.
As on your breakfast on race day, no must carb-load as such, however try to eat a really gentle breakfast.
5) KEEP HYDRATED
Be sure to drink loads of water within the lead-as much as the race and its crucial to remain hydrated all through the run, taking benefit of all of the water stops and topping your self up with sports activities drinks and power gels, too.
6) FAMILIARIZE YOURSELF WITH THE ROUTE
The bulk of Dubai marathoners have in all probability ran half of the route on a coaching run and its useful to know landmarks alongside the best way, serving to you to construct mini targets. Visualization and having a way of the main points of the course map can usually offer you a bit of a psychological increase.
7) CHILL OUT
Its generally laborious to get a superb nights sleep ahead of the marathon as a result of of a mix of nerves, pleasure and the bodys unwillingness to fully change off. However, if you happen to can, simply relax on the Thursday evening, do nothing, set your alarm and get an early evening.
8) WARM UP
Whether or not thats a radical stretching routine, a lightweight jog or each, its very important you get the blood flowing and your muscle tissue are able to go on January 24. Loosen up, work up a bit of a sweat and dont really feel chilly, particularly when youre ready nervously on the beginning line.
9) SET TWO GOALS
Have a purpose/time in thoughts that you’re aiming for and one other as a again-up plan, simply in case the race doesnt go precisely to script.
Sadly, marathon working is a uncommon sport wherein you are able to do all one of the best preparation however it is vitally a lot an on the day occasion.
At this stage, all of the preparation is completed so simply go on the market, benefit from the expertise and provides it your greatest shot.
10) RUN AT YOUR PACE
Adrenaline all the time kicks in initially and its a superb factor if you happen to really feel a number of butterflies. Dont fear about what different persons are doing, persist with your tempo and plan. Its confirmed that its higher to have destructive splits and run the primary half of a marathon slower than the second, leaving you extra within the tank on the finish.
Wed like to ask you to the free working teaching periods provided by Standard Chartered. See FB for the schedule.
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