We help you avoid the most common pitfalls in marathons.
You have sharpened your health, but you can still fail if you commit one of the many classic marathon mistakes.
Mistake # 1 : Too warm clothing
You put on too many clothes because it’s cold at start. The result is that you get too hot when the race is underway. It seems performance degrading since your body works poorly when you get too hot. At the same time, the danger of dehydration and cramps increases. You lose both minerals and fluid because you sweat so much.
Precaution: Dress for the weather. In most cases, it means minimal clothing. To avoid standing and freezing at the start, put on a worn old jogging suit or other clothing that you can do without. Just before the start, you take off the extra clothing and throw it to the side.
Emergency solution: If you have dressed too hot, you must consider sacrificing some of the garments and throwing them along the way. Especially the hats and gloves hold the heat well and can be avoided. Otherwise, it is important to take advantage of the ventilation possibilities of the clothes and, for example, open the zipper in the jacket or the running sweater. Alternatively, you can tie the jacket around your waist or pack it in a pocket.
Mistake #2: Too high speed in the beginning
You get enthusiastic by running a marathon and start at too high a pace when the race begins. The result is that the pulse rages and the lactic acid burns in the thighs. This exertion will leave its mark later in the race.
Precaution: Make a plan for the first few miles and stick to it. If you have trouble tempering your competitive spirit when surrounded by fast runners, like another racehorse, then place yourself further back in the field, where the adrenaline rush is less intrusive. Or follow a cruise control, if one exists. These are cold-blooded enough to start at a reasonable pace and thus good at orienting themselves at least for a while.
Emergency Solution: If you were going too hard at first, consciously slow down your speed and breathe deeply until you have the heart rate you are trained to endure. Keep it paced for 1-2 kilometers. Also, make sure to focus on the running style. Lower your shoulders, move your arms in control and make sure that the landing and kickoff are as they should be. After a while you will be able to run completely calm and relaxed.
Mistake # 3 Inadequate Rest
If you train too hard right up to the race, you start with an unnecessarily tired body that is not sufficiently recovered. Thus, you do not perform optimally.
Precaution: Decline sensibly the last two weeks before the race. This means that you stick to the training pattern, but you reduce the time and intensity considerably. Two weeks before the race, you only work out 75 percent of the usual amount. In the week before the race itself, you halve the scope of the sessions.
Emergency solution: If the damage has already occurred, it is important to speed up the recovery in the last days before the race. Exercise minimal and eat high protein foods in the form of meat, fish and poultry. In addition, you eat fruits and vegetables to get you anti-oxidant restorative. You can also consider getting a massage.
Mistake #4: Too much and wrong food
You eat a bigger meal too close to the start time. You are at risk of abdominal pain and suddenly you have to do it during the race. The danger is especially great if you start the day at a hotel and are tempted by a heavy breakfast buffet.
Precaution: Get up well in advance, even though it’s almost in the middle of the night, and eat a meal that you know your body can tolerate and what you’ve previously tested before long workouts. If you are staying at a hotel, check before the hotel serves your favorite breakfast. If not, bring it yourself. Chew each mouthful thoroughly so that it is digested as quickly as possible. If necessary, rinse the food with an extra coffee cup, which speeds up the system.
Emergency solution: If you have not tested what foods work best, be careful and avoid solid foods. Instead, drink a couple of glasses of apple juice mixed with water. It provides both fluid and carbohydrates. If you need some «real food”, you can take a banana or a single slice of light bread.
Mistake # 5: Too little energy
You skip the first repositories because you don’t feel tired or thirsty. The price is creeping dehydration and energy shortages later in the race. You are forced to slow down and to longer stops.
Precaution: It is no secret that you lose both fluid and energy from the start. And even if the body only notices the loss at a later stage in the race, you should fill the tank from the first depot. In this way, you prevent a time-consuming decline in performance and with no luck to meet the famous wall about 30 kilometers. It is important that you exercise on energy