Things To Avoid When Running A Marathon

There are a variety of things that you need to avoid when you decide to train for and run in a marathon. These things can vary all the way from how healthy you stay in your run, to how tired you get, to preventing horrible catastrophes like wrongful death.

1) Eating Too Much Beforehand

It is very important that you eat something before your marathon, as we have touched upon in an earlier article. While this is true, it is important to do so in moderation. If you eat too much food, you might not only be slowed down, but you can put yourself in serious physical harm. Foods with high amounts of sodium, or with a lot of spice, can make you sweat a lot and cause you to lose valuable nutrients in your body. Even “healthy” snacks like protein bars can fill you up too much and give your body the wrong kind of energy.

2) Having a Running Partner

It is important to have a running partner when you are training, but when it comes to the real thing, you need to do it by yourself. Having a runner partner is good in theory, but in practice it means that both runners are always doing something to accomodate the other runner. For example, if one is naturally faster, the slower runner might tear a muscle trying to keep up. It is important to know your limits as a runner, but having a partner can throw that completely out of whack. You will be surrounded by other runners, so you should never have a lack of motivation when you are in a marathon.

I hope that this article illuminated some of the things you should avoid while running a marathon. At the end of the day, you need to trust your body and do what you feel is right. Don’t take this as gospel.

For more information, please check out the following video:

Three Foods You Should Never Eat Before A Run

Let us first salute you for getting out and doing your body good. Whether rain or sun, you have been trying to run a=on a daily basis to burn off those calories from the times you have indulged. You are trying to eat healthier, but did you know some of the foods you are eating for your health are the worst for your exercise routine. Below are three of the worst foods you can eat before an invigorating run.

Leafy Greens

There is no question about the health benefits of leafy greens. In fact, they are on just about every list for healthy eating. However, raw greens like kale and spinach tend to cause serious discomfort to runners. This is due to the high fiber content contained in these vegetables. If you are looking to run but would prefer not to have the gas and bloating that will come from these vegetables, you may want to consider a green smoothie. You will get similar health benefits minus the discomfort and embarrassment.

Spicy Foods

Unless you happen to have a stone stomach, you more than likely experience some heartburn after a spicy meal. While there is nothing wrong with indulging in a feast, these types of foods take an extra long digestion time, which you will want to plan for your run. Because there is nothing worse than heartburn during a run!

Protein Bars

How many people do you see at the trail grabbing a cool water and protein bar before they start off on their run? More than likely a good number and that is due to the marketing that has made protein bars into a healthy food. These bars typically contain more sugar than protein and are simply going to cancel out your run.

Famous Male Marathon Runners

Many marathon runners don’t get the appreciation they deserve. To win a marathon, you need more than speed and an immigration attorney; you also need endurance. These famous male marathon runners are spectacular athletes, and their accomplishments should be celebrated.

Wilson Kipsang Kiprotich

Kenyan runner Wilson Kipsang Kiprotich has won an astounding number of marathons. Between 2010 and 2014, he managed to win 11 races in a row. He has broken world records and earned a number of medals.

Dieter Baumann

Dieter Baumann is one of the finest runners to come out of Germany. He managed to win the 5000 m race at the 1992 Olympics, even though the competition was incredibly fierce. Baumann’s wife helped to coach him as he trained for his big win.

Viktor Röthlin

Viktor Röthlin is a Swiss runner that has won a number of Olympic medals. He is known for his amazing endurance. He doesn’t seem to tire out like other runners do during marathons; he can keep on running for as long as he has to.

Abebe Bikila

The late Abebe Bikila is a runner that still inspires people today. This Ethiopian runner is a two-time Olympic Marathon champion. While many of his records have been broken, his accomplishments are still very impressive.

Stylianos Kyriakides

Greek runner Stylianos Kyriakides is known for his speed and endurance, but he is also known for his charity work. The late runner used his talents to raise money for needy children.

Haile Gebrselassie

Ethiopian runner Haile Gebrselassie is a legend in the marathon world. Over the course of his running career, he shattered a number of records. Today, he serves as the President of the Ethiopian Athletics Federation. He is working to train a new generation of athletes.

Marathon runners are incredibly talented. These famous male marathon runners worked hard for their accomplishments. If you’re preparing for a marathon, you may want to look at how these men trained.

For more information on male runners, check out the following video:

Famous Marathon Runners That Were Female

Not all successful marathon runners are men. Here are some famous marathon runners who were female.

Bobbi Gibb

Bobbi Gibb is famous for being the first woman to run the Boston marathon. However, running the marathon isn’t her only accomplishment. She actually managed to win the marathon a whopping three times!

Olga Appell

Mexican-native Olga Appell is well-known in the Twin Cities area. She has won the Twin Cities Marathon twice! She was also the winner of the woman’s marathon at the 1991 Pan-Am Games.

Amy Hastings

Amy Hastings isn’t an ordinary marathon runner; she is an Olympian athlete! She is considered to be the ninth-fastest American marathon runner of all time.

Maria Trujillo

Maria Trujillo is a championship marathon runner. She placed in the 1991 IAAF World Championships. She gave a number of athletes a run for their money.

Marla Runyan

Marla Runyan was the first legally blind runner to run in an Olympic marathon. While that is a major accomplishment on its own, she was also the winner of the U.S. Marathon Championships in 2006.

Jenny Spangler

Jenny Spangler’s running career took many people by surprise. She came out of nowhere to win the U.S. Olympic Trials Marathon. She continued to run and win for many years after that.

Linda Somers Smith

Linda Somers Smith hasn’t just run in an Olympic marathon once. She is a seven-time U.S. Olympic Trials Marathon runner.

Kara Goucher

The New York City Marathon is incredibly competitive. That’s why so many people were surprised when Kara Goucher took third place in the 2008 marathon. She is an Olympic medalist and an incredibly talented runner.

Many women have successfully completed marathons. A lot of these women have even set records, though many suffered from personal injury and loss during their careers. Now that you know more about famous marathon runners who were female, you can use these women as a source of inspiration.

Should You Have A Pre-Run Meal Before A Marathon?

It’s difficult to complete a marathon. Many people that start a marathon don’t wind up finishing it. If you do want to finish a marathon, you’re going to want to show a lot of caution.

A lot of people worry about eating prior to a marathon. Should you have a pre-run meal before the marathon begins? Here are some of the pros and cons of eating before a marathon.

Food Can Provide You With Fuel

Our bodies are fueled by the food that we eat. If you sit down for a pre-run meal, you’re doing more than filling your belly. You’re giving your body what it needs to get through a long run.

Foods Can Lead To Stomach Distress

It’s hard to finish a marathon under ideal conditions. If your stomach is upset, running may be impossible. You should definitely eat before your run, but you should take steps to avoid nausea or other stomach issues. Eat a light meal that’s nutrient-rich.

Avoid foods that cause gas or upset your stomach. You should also stay away from foods that you’re not familiar with. Trying new foods can be great, but you shouldn’t do it before you start a marathon.

Food Can Give You Energy

Running a marathon is draining. You need to make sure you have enough energy to keep running. Don’t load up on coffee before a run; it can dehydrate you. Instead, pick foods that can give you more energy.

It’s a good idea to eat lean proteins before a run. Protein can keep you feeling full for a while, and it can give you all the energy that you need.

Having a pre-run meal is a great idea. With that said, you need to be careful about the kinds of foods that you eat. Select foods that won’t cause any issues for you.

Water Or Gatorade For A Marathon?

Marathons are sort of like Happy Hour: It’s 5 o’clock somewhere.

It is marathon season virtually year-round, with many major cities having their 26.2-mile runs at virtually all times of the year depending on the weather. And during all times of the year, those who run in these marathons are training five to six days a week, running 80 to 100 miles (or more) every week in order to get ready for the next big race.

One of the questions that have floated around on the internet for years is the great debate for a marathoner: Should a runner drink water or Gatorade during a long run?

Water has its benefits, especially as our bodies are anywhere from two-thirds to 80 percent water. Gatorade, however, supplies sodium and carbohydrates that get lost when we burn energy and sweat during marathons.

Is there a definitive answer?

Maybe.

There is value in using both during a marathon. You are not restricted to one or the other, but keep a couple things in mind.

First of all, when you sweat, you don’t just lose water; your sweat is concentrated salt water, so you are losing sodium, and if you let your sodium levels drop too low, you get nauseous, dizzy and perhaps have seizures or even death consistent with hyponatremia, or what is called overhydration – where you drink so much water that the sodium in your body gets diluted and sweat out and is not properly replenished.

On the other hand, water has no sugar or calories, while Gatorade or other sports drinks have calories and sugar (one 8-ounce cup has 63 calories and 13 grams, respectively), not to mention electrolytes and carbs. A couple of these are valuable during a run, but others (like the sugar and calories) defeat the purpose of the run in the first place.

What has been recommended when it comes to using both fluids is to mix and match. One runner’s forum gives suggestions to alternate between first-aid stations, drinking water at first then switching to Gatorade and back, in order to keep a good electrolyte balance in your body so you don’t let your sodium level get too low, while you take in enough water to keep you hydrated.

The key issue here is to try out both during your training runs and see how you feel afterward because we don’t want you to become injured. The heavy sugar and carbs in a sports drink can upset some stomachs while running, so it’s good to make sure you are plenty hydrated before you run. Tank up on water before you run, and maybe bring a small bottle of Gatorade or other sports beverage while you run, then drink more water after you run to balance out the sodium intake. In general, water is suggested to be sufficient for runs that last 60 minutes or less, but incorporating Gatorade or another sports beverage into your long runs will prove valuable. Perhaps using that 60-minute yardstick as a guide you can find the right balance for your body.

Every body is different, and knowing your body well in terms of what it uses during a run will help you find the right combination that will keep you focused and energetic to finish that marathon, no matter where and what time of year. Be willing to experiment during your training runs and then try to simulate that combination during your marathon and you should be well-equipped to achieve that personal-best every time.

How Marathon Runners Can Stay Hydrated

Running a marathon can be extremely challenging. Even if you’re in great shape, it may be difficult for you to stay hydrated. Here are a few suggestions that will help you to stay hydrated as you run.

Plan Ahead

You’re not going to want to worry about water sources when you’re out running. Plan ahead. Make sure you’ll always have a drink with you. You could carry a single handheld bottle or a multiple bottle belt. No matter what you do, you should make sure it’s easy for you to get a drink when you need it.

You should also figure out where aid stations will be. Try to plan your running route around aid stations. If you don’t you might get into a pedestrian accident while looking for some water.Make sure you’ll be able to stop and get more fluids regularly.

Choose The Right Kind Of Drink

While water will always hydrate you, sports drinks may be even more hydrating. Popular sports drinks can help you to replenish lost electrolytes very quickly. If you do carry a sports drink with you, try to pick one that is sugar-free. Processed sugar can cause serious problems for runners.

Consider Carrying A Hydration Pack

If you’re going to be running for hours, you may have to stop for a refill. However, if you carry a hydration pack with you, you won’t have to stop at all. The right pack will allow you to carry several liters of fluid as you run.

Pack Hydrating Snacks

If you’re snacking while running, you’ll want the snacks to hydrate you as well. Frozen fruit can give you energy and hydration at the same time!

If you’re able to properly hydrate your body, you should be able to finish your marathon. Completing a marathon will never be easy, but it’s simpler when you don’t have to worry about things like dehydration.

For more information, please watch this video:

Handling Pains And Aches When Marathon Training

If you’re going to train for a marathon, you have to be prepared for the pain that comes along with it. There are a lot of options to help with pain. Here you’ll learn about a couple that can keep you from losing out on exercise time due to pain. Once you get older, you will understand that getting injured is simply the cost of aging.

You can try to use over the counter pills to help you with aches and pains. You have to make sure, however, that you don’t take this too far. Taking too many pills and not doing anything else like stretching before you train is a bad idea. You should try to use the lowest amount of pain medication as possible so that you don’t have many side effects, and you should only go this route if you absolutely have to. Avoid getting a prescription for something stronger, too, because that can lead to a lot more problems than just a little bit of pain.

They make heating pads that you can use on areas of your body that are in pain. That can help more blood to flow through and keep pain at bay in general. You’re going to want to look into different braces and anything else you can use if you wan to keep everything in its place while training. If you do get hurt and have to wear something like a wrist brace, make sure you don’t take it off until the doctor says so because you don’t want to keep the injury from being healed before your marathon.

The way to handle aches and pains while training for a marathon have now been shared with you. There are all kinds of over the counter and other remedies. You just have to carefully pick out what is going to work in your situation.

For more information, please check out the following video:

The Benefits Of Building Your Core For a Marathon

When it comes to running, there are a lot of muscles in play. There is so much more involved in running than the simple task of running itself. Your body needs to be fully optimized in various facets in order to not only achieve optimal performance but also to minimize injury risk. If all you are doing to prepare for running is running itself, you are going to be missing out on a lot. Below, we will discuss some of the benefits of building your core for a marathon and how to maximize your life sciences during workouts.

Building Your Core:

1. Health.

One of the best ways to stay healthy as a runner would be to have proper core strength. Injury prevention should be and usually is a top goal for any kind of runner. This is especially true for runners doing any significant amount of endurance running a marathon. Therefore, if Core muscles are important, you will likely be willing to incorporate them into your routine. Core strength ultimately plays a big role in stabilizing your entire body while you are running by helping you maintain a neutral pelvis throughout. Thus, it is going to end up minimizing the amount of breakdown your form takes through fatigue.

2. Faster.

Another benefit associated with having a strong core is the ability to run faster. Stronger muscles will ultimately help you run faster and utilize less energy while you are doing it. Core workouts are able to help allow your body to utilize more muscles during any given workout. As a result, you are going to end up having much more muscle fiber to work with and it is going to keep you from getting tired as fast as you normally would.

Overall, there are a lot of benefits associated with strengthening your core as a runner. The benefits really come out when you are looking for endurance.

Should A Hat Be Worn During A Marathon?

If you’re going to run in a marathon, you may want to know what you’re allowed to wear. One item that may work out well for you is a hat. Here are a few reasons why you should wear one and info on getting the best for you.

You may want to wear a hat to keep the sun away from your face. There are things like baseball caps that are good for this kind of thing. They also make hats that are good for protecting the whole area around your neck and head. But, you have to think about what you can wear that will actually stay on and not get in your way when you’re trying to run the marathon. The last thing you need is to have to hold your hat while running and have it be a nuisance instead of something that is helping you.

When picking out a hat, go with one that’s going to be cost effective and that will work. Just because something is expensive or cheap doesn’t make it a good idea to buy. You should look up what runners wear and then try to find those brands to buy yourself. If you hear, for instance, that one kind stays tight and keep the sun away from your eyes, then that’s better than going with a hat that’s better for gardening or something else. There are plenty of sites that give you gear recommendations that you can go through before making your choice.

Should you wear a hat during a marathon? A lot of people do because it lets them avoid getting sun-burnt and keeps them from getting too much sweat in their eyes. It’s really up to you and your comfort level with wearing one while running.