In less than two weeks many of us waiting for us the challenge of the season: the Madrid Marathon. Personally it will be my first marathon, and in all these months I’ve been training I asked help many friends for I prepare both physically and mentally: It is not a race only legs, but that the head much importance in these long distances.
Face 42 kilometers from the mental plane is not a simple task: run the risk of overwhelm us by the length of the distance, stressing us by the long time running involved in the majority of cases… And, if the head is not working, it is difficult to the body to respond. So today I leave here some of the tricks that will use and hope that you you can serve face to long distance races.
Set a realistic goal (and trained to do this)
All would not love to do a marathon in under three hours, and who does not? But the first thing we have to do is establish a realistic and objective in line with the training we have done during the months prior to the marathon. This will help us not only to keep us positive and run with more optimism, but it also will prevent frustration when it comes to reaching the goal.
If this is your first marathon, cross the arch and enjoy the experience It should be your main goal: never going to have that same feeling of complete distance Queen for the first time, so take advantage to save every sensation in your memory.
If your goal is the make a particular time, that always matches your workouts, a good idea is take targeted arm step times of the most important kilometric points.
The distance divided into smaller portions
Think “today I will run 42 km” can demoralize anyone. It is best to set small goals or steps of control that it divided the race into sections shorter, sure always that these sections are not too long or too long.
One of the most applied techniques is the of divided the race into eight sections of five kilometers each (most 2,195 meters remaining, where already missing the rest). The division into sections of five kilometers seem ideal because it is a manageable allowing you somehow “trick” your mind and maintaining motivation.
Another strategy can be establish a bit more long runs, of eight or ten kilometers (five sections of eight kilometers, or four sections of ten, in both cases, more the 2,195 meters of the end).
Mark the laps manually in the clock
This trick is going together with the previous, and Alberto Barrantes told me during the long run of the past weekend. Much I liked because I had not thought of me and I think it can work great to keep us motivated for the race.
If we have established those small goals every five kilometers, mark on the clock a spin manually whenever we reach it. In this way, the Chrono of the new round will start from scratch again and can help us much mental level seeing in our clock the figure of 25 minutes, for example, but let’s actually already running three hours in total.
This also helps us not to think so much in what we have already come or in what remains still ahead, but that it encourages us to focus on the present moment and in that small section that we must complete.
It puts your entertainers “personal” at strategic points
I call it “the real logistics of the Marathon”. Especially if it is your first foray into this distance, surely your friends or your family go to see you and encourage you: the best thing is that you see them in strategic places where to know that you’ll need encouragement and forces loved.
Get the map of the route of the marathon, with the altimetry, and calculates more or less where you want to put each person to come and tell them the time in which you have thought through there: through the half-marathon or the 30 km they are perfect places to meet friends, hitting hands, all assure you that everything is going well and continue with renewed energy. Don’t forget to also tell them which side of the road you prefer that they be placed to facilitate the meeting.
For this next Madrid Marathon, Arros Running friends have prepared a planning with “the marathon in metro for companions”: seven points of animation (more goal) with their corresponding journey on public transport so that your friends and family can follow you all the way. If they complete it, they deserve Medal!
Guide to follow the Marathon at key points. For accompanying persons and foreigners of the @RNRmadmaraton transport @metro_madrid pic.twitter.com/vKs6gaCwlk
— Arros Running (@Vdot_Spain) April 7, 2017
These career strategies are very personal: each person, and even in each race, used a different one depending on many factors. We hope you serve face to “d-day” and expect your comments to know What tricks have you for a distance as the marathon.
Happy kilometres for all!