Running, pre-marathon and post-marathon preparation

When we consider running a marathon, the first thing we must do is to know if our body is capable of running it. To do this, we must go to a specialist such as those who form Sendagrup, a reference center in Traumatology and member of Top Doctors, to perform a detailed medical check-up, including blood tests and a stress test.

Once we have positive results, at least three months before, we must prepare our body for the intense physical wear that this test involves. For inexperienced people, the ideal is to start the walk calmly from km 0 to 10 keeping a pace of 5.45 min/km with a time of 57.30h. Between km 10 and 20, reduce the pace a little to 5.37 min/km and from the second half onwards, it is advisable to maintain the pace according to the accumulated fatigue and save energy for the last part of the race. Despite these indications, any planning will depend on the physical capacity of the person and the conditions of the course.

Advice during and after the race

  • Wear comfortable clothing and equipment suitable for the race.
  • Moisturize those areas of clothing friction (armpits, groin, between thighs …).
  • Protection from weather effects such as wind, rain, sun ….
  • Drink at the refreshment points.
  • Run in the center of the roadway to avoid elevation of the ends.
  • On the downhill sections, take advantage of the opportunity to relax the muscles in your legs, arms and neck.
  • Keep your mind focused and do not think about what is left until you reach the finish line. Visualize small goals throughout the race.
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Both before and after any physical exercise it is important to perform static stretches of three repetitions of 30 seconds each without alternating and until reaching the maximum tension. The objective is to relax the muscles without feeling pain.