Top 10 Training Tips for Runners
February 27, 2014 1:56 AM EST
Whether you're an elite athlete focused on winning or a beginner simply hoping to stagger across the finish line, you can expect one thing from yourself: your personal best.Runners need to pay attention to their training regime and protect their entire body, as well. There are different elements that need to be covered under your training regime. Read on...Heart Smart-- The intensity of a marathon can be dangerous, do not enter a raise without a cardiac check. Runners should seek a clearance from their doctor before running a marathon. After this, they should start their runs off slowly and gradually increase their speed to help the heart acclimate to the work ahead.Fluid Intake --Avoid ingesting too much water both, before & during the race, to prevent a drop in the serum sodium level, which can cause an individual's cells to swell. This condition is called hyponatremia can be prevented by eating foods with high sodium content and drinking sports drinks for a few days before a marathon.Water to starve off dehydration: According to experts, a good rule of thumb is to drink about one cup of fluid every 20 minutes, while on a run. If you need to drink more, choose a sports drink that contains some salt. Left untreated, hyponatremia can be fatal. Symptoms can include vomiting, loss of appetite, headache, restlessness/fatigue, abnormal mental status, muscle weakness, or convulsions. Runners should seek immediate medical attention if they experience any or all of these conditions during or shortly after a marathon.Hip Mobility -- Increasing flexibility and strengthen of the core, glutes, hip, and thigh muscles can help improve or even eliminate hip pain in runners. Try incorporating yoga or Pilates into your training routine. Both of these exercise regimens can strengthen your hips and can help prevent pain and injuries.Improve Knee Support- Incorporate side leg raises to improve glutes performance. This muscle group stabilizes the pelvis and help support the knee. Stretch your hamstrings and IT bands for at least 45 to 60 seconds each after every run. This will allow the muscle fibers to stay stretched as you increase your mileage.Foot & Ankle -- Do not force the foot into a specific posture for this can increases the risk for injury. It is better to select the shoe that best fits you and is most comfortable. Also, orthotics can decrease the impact stresses for long distance runners, so picking up a pair of over-the-counter orthotics can help prevent injuries. Orthotics should never be prescribed without a thorough examination - at least a half hour, and more if the case is complex.Rest before the Race : Runners preparing for a race need to be well rested. Seven to 10 days before the marathon, runners should set a standard bedtime and wakeup time that provides them with seven to eight hours of sleep. Try to avoid alcohol and caffeine as they interrupt peaceful sleeping.Build slow on Pace: The established rule is not to boost your miles by more than 10% per week, while on a training program. Speed work can make you faster, but it also ups the risk of injury, especially as you age.
Avoid Over-training: Check your resting heart rate every morning, if you see a big jump, you probably are overtraining. If your morning heart rate is normally 60, for instance, and goes up to 61 or 62, no big deal, but if it gets from 60 to 72, back off and recover.Maintain Positive Thoughts: Distract your attention from the long never ending distance. Count stop signs. Play word association games. Do math problems in your head. Even counting your own footsteps can help take your mind off pain, boredom and other negative thoughts; before you know it, you'll be back in that blissful, meditative head space that makes running so desirable in the first place.There's no doubt that training for marathon is tough. It requires stamina, commitment and heart.
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