Current living 11 October, 2018 Maria Clara Restrepo E.
The number of races people can run are rising and more and more people are participating in them, often without the right training.
When it comes to marathons, however, the demands on the body are even greater. Whoever signs up for these types of long-distance races must implement a strict training plan beforehand that allows them to perform well.
Before you begin to train for this sport, the first step is to get a medical and nutritional checkup that can rule out any potentially threatening diseases. Next, leading a healthy lifestyle is not the only key to physical activity, but nutrition and other practices such as good sleep habits are important too.
Running 2.5 miles (4 km) 24 hours before a race is recommended as a strategy to warm up your muscles and joints, but without overexerting yourself. It is also recommended to get good sleep (between 7 and 9 hours) and allow the body to rest and be well prepared for the activity.
In regard to food, the recommendation is to eat light and balanced meals the day before the marathon. Your last big meal should include carbohydrates such as pasta or rice and a good portion of protein, and should be eaten no longer than 12 hours before the race. Eat breakfast 2 to 3 hours before the event to make sure this meal is well-digested and avoid foods you are not used to. From this point forward, stay well-hydrated, drinking small sips of water or fluids with electrolytes (salt and minerals).