Tips for the Day Marathon Tips for the Day Marathon:
by
www.runninzen.it Before the arrival of the start area If the departure area is located in a different city from the arrival area (as for the Marathon in Florence, Venice, Padua) we should move with the coach of the organization suitable for depositing the bags in the trucks that will then be transported to the point of arrival. For this reason, the clock will be moved forward a few hours, three hours before departure, we have already had breakfast.
Waiting to get in the starting area, avoid the bus stand and, if you really happen, try to do some stretching exercise and listen to relaxing music, or playing down talk with other runners.
If the wait on the bus to get to the start area is expected medium / long, how to Venice and Padua, drink a bit 'of water to rehydrate as the temperature rises in the bus for the crowd of runners.
Area departure Arriving in the area departure started to orientate yourself on how is it organized everything, where are the trucks of the organization to deposit the bags, where there are baths, where you can make a pre-heat race, where is your grid. Arrange
time coming in advance of your competence in the grid compared with the firing. Take the usual preparations: stop in the bathroom, change clothes in the race with more clothes to be thrown away at the time of departure, vaseline in areas most at risk of rubbing.
started half an hour from start to conduct a pre-heating, if the starting grid made it possible warming in the grid of your ability, there is need a heater too long, a little 'running slow with stretch is good.
not been standing still and waiting for the shot to avoid overloading the muscles used for the maintenance of upright posture, quadriceps, glutes, abs. About 10-15 minutes away from trying to relax while sitting among the runners and doing stretching exercises or gentle mobility. Stay
yet covered, do not get rid of unnecessary clothing too fast, to avoid feeling cold and stiffen the muscles, if it is hot, avoid being in the group and place the ends of the grids.
find a comfortable position to be able to run in the first few meters without any difficulty. For example if the startup has some curves try to position yourself in such a way as not to be closed by the other runners so you have enough space to run smoothly.
Before firing remember to fix the timing and heart rate monitors. It 'should fix the watch towards your body and not outside to avoid being driven by case basis. At the shot let
space around to avoid being overwhelmed by the crowd of runners. Aazionate the stopwatch when transiting under the banner of departure. During the race
Start by setting a pace that is a few seconds slower than the average of the final race you would like to maintain, for example, if your goal is to take Marathon in 3 hours (4'15 / km), start to 4'20 at km.
Consume more fat as possible, the initial stages, about 5km to serve in such a way that the body triggers the mechanism of the consumption of fat, muscle glycogen that you will save in the last km.
Find your own position, it is important that after a few miles you begin to find your lane. The International Marathon route will be marked with colored lines, almost always blue, indicating the ideal trajectory to travel actually 42,195 feet, always try to run as close as possible to the line or curve.
Avoid risky overtaking, it is useless to try to overcome before groups of runners to you I will not if the road allows, plan your overtaking area quite comfortable and visible, such as straight and wide streets, to avoid an unnecessary waste of energy.
eye on stores, the rule is that the supplies are present every 5km. A few meters before the supplies ready in mind what you have to take and where (left or right).
Avoid stopping in the area of \u200b\u200bsupply, there is the risk of being invested by the runners behind you, move up to a few yards from supplies and stop drinking.
If you like to run alone looking for a size your trying to run quietly just following your pace and your feelings, but if you like chatting to calm the situation look for a group that has the same your goal, but did not affect you, you are always aware of what you are doing.
calm and patience, the marathon is a long race and waiting, do not rush to get to the end, be aware that all the energy saved during the first 21 km you will find in the second half of the race.
distracted. Try to ease the tension now and then observing what surrounds you, monuments, public, children give you the "five", but watch your vision, keep your eyes screened at least 30 meters from you.
Do not be discouraged. If things go wrong, if not past the scheduled time in the half marathon, or if the times of passage are not those planned, you know what the reason is and if it is day run smoothly for the pleasure to get to the finish without triggering negative thoughts.
Always think positively. Always be sure to make it, even if your body sends you other sensations, the mind sometimes makes a difference, "the mind can not understand what is real and what is not," then we can make fun of it positively. Build your
a positive image and successful, try to imagine the race to the finish with a smile, arms and face to the sky.
Do not stop abruptly at the finish. Try to walk and immediately cover with the cloth heat, even if it is hot, fatigue will make you feel the cold more pronounced.
Enjoy the medal of participation. By the time the organizers will put the medal around his neck, stop to enjoy this pleasant moment came after months of preparation. These sensations will take you forever, whether it's New York marathon in Rome. After the race
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soon as possible. Try to get the truck of the organization to change his clothes with other dry and warm;
Try to drink and rehydrate. Drink water and if reinstated neccesario minerals. Avoid sugary drinks excessively.
Wait your friends. Being in the group after the race allows a better recovery and you feel less fatigue and mental fatigue because it is surrounded by the warmth of friends for adventure. Get
massage. A post-race massage helps relieve muscle fatigue.
Take a shower or a relaxing hot bath. When you come back to the hotel a warm shower, or rather a hot bath, you will certainly light relief by returning to the muscles.
Continue to hydrate and do not overdo it with the meal after the race, eat light to avoid further overloading the body. Enjoy a full
moments after arrival, and those after the race, are unforgettable moments that allow you to appreciate the good things you did. Immortalized with photos of your image with the friends and your medals around his neck, not the medal itself per se, but but as a symbol of your commitment and sacrifice.
Good luck!
Hello Runners , 
Nepi, January 25, 2009. 
