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Must-read Pre-Race Tips for Marathon
Must-read Pre-Race Tips for Marathon (by Sportsperformance Physiotherapy)
Let’s take a look at the pre-race tips below and share them with your running buddies!
Marathon Pre-race Warm-up (15-20 minutes - use 10K Marathon race as an example):
1. Walk (2-5 minutes)
2. Stepping Lunges: Take one long step forward and squat down so that your rear knee touches the floor and hip is fully straightened. Shin of the front leg and trunk is upright. Stand back up pushing through your heel. Step forward and then repeat the same movement for 10-20 steps.
3. Increase dynamic stretching (high knees, heel-to-butt kicks, straight leg runs)
4. Easy jog (5-10 minutes).
5. In-place dynamic warm-up (while waiting at the starting line, perform simple dynamic warm-up exercises to stay warm)
Don't underestimate the power of warm-up exercises! From dynamic stretching to brisk walking or slow jogging, they can activate our muscles, enhance flexibility, and prepare our bodies and minds for the Marathon race.
Post-Warm-up Arrangements:
After warming up, don't forget to give yourself some time to rest and adjust. Rehydrate to maintain the body's fluid balance. Put on comfortable running shoes to ensure foot comfort and stability. Double-check your gear to make sure everything is intact. These small steps will keep us in the optimal state before the race starts.
During Race-time:
1. Pay attention to the U-turn locations
2. Be aware of the roads with inclines and declines
During the Marathon race, staying focused and calm is key. Maintain proper posture, pay attention to breathing, and adjust your stride according to the Marathon race route and track conditions. Keep an eye on the surroundings to avoid collisions and accidents.
Sleep Adjustment:
1. Rest your biological clock 3-4 days in advance
2. Adjust your mindset
3. Plan your target completion time for the Marathon race day
4. Calculate your expected pace
Don't forget to adjust your sleep schedule before the Marathon race! Get sufficient sleep to give our bodies enough time to recover and recharge. Avoid excessive nervousness or stress and keep yourself in a relaxed and calm state of mind. Let's cheer each other and all the best to your final stage of preparation!
Check the Weather Forecast:
Prepare appropriate clothing considering the temperature and wind conditions, such as arm sleeves, gloves, lightweight running windbreakers, hats, etc. It's recommended to try out these gears before the Marathon race. If rain is expected, you can prepare disposable raincoats to wear while waiting at the starting line and at the initial stage of the Marathon race to keep warm.
Try Energy Food in Advance:
If you plan to consume energy foods during the Marathon race, it's better to try them during your training period to avoid any discomfort on Marathon race day.
Must Eat Breakfast:
Long-distance races require a huge energy and skipping breakfast can cause serious consequences. It is crucial to have breakfast, but not to overeat. The ideal approach is to wake up early and have breakfast, allowing you to have enough time to digest before running.
The above information is for reference only. If you are experiencing running or other sports-related issues, it is advised to seek guidance and advice from a professional physiotherapist or medical expert.
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