We are less than ten days of one of the most popular marathons in our country: the Madrid Marathon. At this point, as they say, “is all fish sold” and only we rely on the training we have done in recent months, preparing mentally for the race and rest properly in optimal conditions to the starting line.
The week prior to the marathon tends to be one of the most complicated part for racers in training: requires plenty of rest, although what you asked us the body is to continue accumulating kilometres. It is the time of rest, eat properly (although caught us the Holy week and the toast of through) and control nerves before the arrival of the “D day”. This is what you should do during the week prior to the marathon.
- It reduces kilometers and rest legs: a good tapering is vital to reach the marathon in good physical condition. In recent weeks it is necessary to limit the number of kilometres we run: is not the time to increase mileage, but make a few short outputs that allow us to maintain the shape and remove us “monkey” career. Better get to the starting line with hunger for kilometers to overwhelmed by the effort.
- The last visit to the Physio: the week before the marathon is the perfect time to get closer to our usual physiotherapist we perform a download legs massage to hone. This massage will help us reduce the contractions that have been able to emerge during the last weeks of training to reduce fatigue and to improve and accelerate our recovery. The Download sports massage It shall, in addition, that our muscles respond better the day of the race.
- Prepare your menus and a load of carbohydrates: the nutritional tapering is also important in preparing for a marathon, especially in the week prior to the test. Although for a long time been thought that a discharge of carbohydrates needed during the first days of the week before the marathon to assimilate better the last load, recent studies suggest that this is not necessary. Simply, for 36-48 hours before the race we must make some 10 to 12 grams of carbohydrate per kilogram of weight and per day.
- Study travel and prepare yourself mentally: It is time for that final push to mental training for the marathon. Study travel well to not get surprises in the race: you must know which kilometers are the toughest slopes, at what height will be the aid station, where you will be able to retrieve keystrokes and at what point should you tighten a little more… Focus in adopt a positive attitude during the race and enjoy the miles.
And, with this, we are almost ready for the marathon. Lots of encouragement to anyone they can participate in this “Festival of running”, whatever in the distance, and the result to be fair with you and with all that you have trained.
Happy kilometres for all!
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