Each marathoner wants to tell you all the things you do during your marathon taper . Are you ready to hear what you should not do ?
Number 10 : Design of a long career of more than 15 miles during marathon cone. One of the main causes of poor marathon performance does not give the body time to adapt since the end of the longest runway during marathon training .
Number 9 : Reduce your consumption, by failing to perform certain V02 and training lactate threshold sessions . As you taper , if you do not get proper training on the quality of the intensity of your body will lose a lot of their fitness gains . Do not forget to shorter duration or repetition workouts .
Number 8 : Forgetting to take more days off. A good general rule is to reduce the number of days of operation for both the second week of its conical shape and a three-week marathon.
Number 7: Neglecting nutrition, your body begins to repair itself more nutrients are needed to help in this process. Increase fruits, vegetables, lean proteins and fluids during configuration .
Number 6: Forget buying a new pair of running shoes . After a hard workout shoes lose their ability to absorb shock and protect your feet and injury. Now is the time to buy new shoes, and get this break for race day .
Question 5: Cross Training , this is not the time to start cross training . If you cross formed during marathon training , reduce the volume or remove it completely .
Number 4 : Unleash the dream, you begin to feel more relaxed, there is a tendency to reduce the number of hours you sleep. Try to keep a schedule that includes eight hours of quality sleep each night.
Number 3 : Liquids , keeping well hydrated not only helps performance, but also eliminates the waste body. As the body repairs itself of waste must be disposed of as well. Proper hydration aids this process. Do not forget to drink 64 ounces of additional water per day .
Number 2 : Stress during the week before a marathon will literally be performed. Let your friends, family and colleagues know that you will be available for social activities and cause additional stress this week.
Number 1: Listen to the advice of everyone on the management of his career. After training with a maximum duration of 20 weeks will know what your limits are . Listen experienced on race tactics , such as liquids, gels, marathon , and ignore all the others trying to get that allows you to manage your race. If you are a marathon runner first, finish in the easiest possible way. More experienced runners , running in their abilities
Number 10 : Design of a long career of more than 15 miles during marathon cone. One of the main causes of poor marathon performance does not give the body time to adapt since the end of the longest runway during marathon training .
Number 9 : Reduce your consumption, by failing to perform certain V02 and training lactate threshold sessions . As you taper , if you do not get proper training on the quality of the intensity of your body will lose a lot of their fitness gains . Do not forget to shorter duration or repetition workouts .
Number 8 : Forgetting to take more days off. A good general rule is to reduce the number of days of operation for both the second week of its conical shape and a three-week marathon.
Number 7: Neglecting nutrition, your body begins to repair itself more nutrients are needed to help in this process. Increase fruits, vegetables, lean proteins and fluids during configuration .
Number 6: Forget buying a new pair of running shoes . After a hard workout shoes lose their ability to absorb shock and protect your feet and injury. Now is the time to buy new shoes, and get this break for race day .
Question 5: Cross Training , this is not the time to start cross training . If you cross formed during marathon training , reduce the volume or remove it completely .
Number 4 : Unleash the dream, you begin to feel more relaxed, there is a tendency to reduce the number of hours you sleep. Try to keep a schedule that includes eight hours of quality sleep each night.
Number 3 : Liquids , keeping well hydrated not only helps performance, but also eliminates the waste body. As the body repairs itself of waste must be disposed of as well. Proper hydration aids this process. Do not forget to drink 64 ounces of additional water per day .
Number 2 : Stress during the week before a marathon will literally be performed. Let your friends, family and colleagues know that you will be available for social activities and cause additional stress this week.
Number 1: Listen to the advice of everyone on the management of his career. After training with a maximum duration of 20 weeks will know what your limits are . Listen experienced on race tactics , such as liquids, gels, marathon , and ignore all the others trying to get that allows you to manage your race. If you are a marathon runner first, finish in the easiest possible way. More experienced runners , running in their abilities
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