Amateur marathon also needs special; training and preparations. Here we’ll give you the tips on marathon sport for amateurs dividing the marathon process into several parts.[sc name="article ad"] Our marathonguide starts from the tips necessary to follow during the race.
First of all, the coaches recommend sticking the constant speed during the race. A common mistake of a newbie marathoner is an attempt to “save” the time while running marathons race at its the early stages trying to take the lead over their opponents. This strategy inevitably leads to the fact that the runner completely loses the glycogen and gets exhaled long before the end of the race.
Carbohydrate-rich gels, such as PowerGel, Gu, Accel, and Clif Shot are a good way to replenish the reserve of energy during the run. However, one should be careful using them – it is strongly recommended to drink much water to avoid dizziness and vomiting. Most experts recommend consuming 100 kcal in the form of gel every 45-60 minutes during the race. Gels typically contain salts of sodium and potassium to replenish the salt balance. Some gels also contain caffeine, which enhances the results, but sometimes it is poorly tolerated by the runners. Honey is a natural, cost-effective substitute of gels.
Sometimes marathon is open to its participants for no more than 6 hours, but some marathons are open for much longer time (8 hours or more). Those runners who have not finished the race by the end of the marathon are collected by the organizers and transported to the finish.
Liquids
Water and light sports drinks are offered on the feeding stations along the route so that the marathoners can avoid dehydration through sweating. Dehydration is the main danger for marathon runners in the race. The risk of dehydration is particularly great in the heat and high humidity. Studies show that 4-6% body weight fluid loss leads to deterioration in efficiency of 10-15%. Further loss of fluid is accompanied by a rapid fall in efficiency and deterioration of general well-being. In some cases, the cases of fatal outcome are possible.
Professional runners just do not have time for excessive consumption of water during the race. However, it is quite easy for those who are running slowly and drink much of water during a 4-hour race. Excessive consumption of water is usually a result of attempts to avoid dehydration by any means.
So, it’s very important to use adequate amounts of liquid at a distance. Usually it is recommended the following regime of water consumption in the heat: two hours before the start – about half a liter of water. While running a distance one should get a drink as early as possible at the first feeding stations without waiting to be thirst.
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