If running a marathon were easy, everyone and their dog would do it on the weekends instead of marathoning through Netflix shows. It takes a lot of physical as well as psychological training in order to prepare for an Iron Man, a marathon, or just a neighborhood 5K. You might not have the tools and training of a professional athlete, but you can make certain you get off to the best possible start with a few handy tools.
Make Race Day The Big Day
If you're the type of person who usually left a big assignment until the night before it was due, good news: that's the same way you should train for an endurance race. When the military tests fitness for recruits, they build up to one big day rather than trying to reach a high mark consistently. Push yourself for one "big day" per week of training and make certain that race day falls on the big day. That way, you can increase your output to go the distance without feeling like you're in over your head.
Warming Up
Lactic acid is the biggest enemy of distance runners. Too much will make it feel like you're running through cement before you've even hit a single mile on the track. The best way to reduce lactic acid is to get moderate exercise the day before the race (20 to 30 minutes). Don't push yourself too hard of you'll have to deal with delayed-onset muscle soreness, which will affect you from 48 to 72 hours after a race. On the day of the competition, stretch your lower body in order to warm up muscles and avoid lactic acid buildup. A good sports vitamin like Xendurance will get your muscles the nutrients they require without raising the pH of your blood flow.
Nutritional Content
While the standard sports nutrition for most runners is a big bowl of pasta to get the necessary complex carbohydrates, it's crucial to remember that your body metabolizes protein more efficiently than any other nutrient. Unlike carbs and fats, almost all protein ingested by the body is utilized for muscle growth. SDC About Time Protein is one of the best endurance supplements to take prior to a race, offering 25 grams of protein in a single scoop — more protein than in an entire chicken breast.
Stocking Up
A vitamin and supplements store will have the powders, gels or energy bars that are best for you on race day. Avoid the temptation to try newer supplements at the expo before the race, as changing up your diet just hours before a race can be a poor decision for both your performance and your health. Always test endurance supplements ahead of time on your training schedule and don't switch brands immediately prior to a race to maintain familiarity and comfort.
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