Contact Michael at the Limassol Running Club, WhatsApp 95508007
Marathon training is intense, or at least it should be if you want to make sure you are fully prepared for the course. You should expect to be out there pounding the streets, several times a week, in all weathers. This means that you are going to need some equipment to ensure you don't pick up injuries and that you are covered for all eventualities. You don't want the fact that you haven't got a running jacket, for instance, stopping you getting out there when it is cold. This could set you back in your training. We'll take a look at the essential equipment that you should have to ensure your training is successful.
Remember, any basic marathon training schedule should include at least four runs a week. This means that you are going to need enough kit to get you through without having to constantly wash and wear. At the very minimum, you will need a couple of pairs of everything, whether that's running shorts, trousers, vests or t-shirts. You can choose which ones work best for you. Given that most marathons happen in spring, much of your training will take place during the winter months, which means you are likely to need clothing that will keep you warm. Tights that will give you full flexibility of movement (as well as keeping you warm) will become essential, as will long sleeve tops and jackets – and even fleeces if you feel the cold too much. You might also find that you need gloves and a beanie hat to help you maintain your temperature.
Trainers will undoubtedly be the most important part of your kit when training for an endurance run such as a marathon. Given that you will be training hard and covering long distances, you are going to need some trainers that give you the best support possible. The most important thing, when choosing new trainers, is to go for comfort. That means you are going to have to try on a good few pairs to find the ones that are right for you. Go to a store with knowledgeable staff that can guide you in your purchase – and don’t forget to try them out first. Often, these stores have treadmills in them. Whilst these do not provide ideal running conditions, they do mean you can at least try running in the shoes before you make your purchase. The good news is that your purchase of trainers can still be environmentally-friendly. Nike, for instance, have set themselves the target to reduce the environmental footprint of their products by 10% by 2020.
3. Cheap GPS Running Watch
A running watch isn't entirely necessary for your marathon training, but it could be extremely beneficial. Firstly, you will want to know the distances that you have covered as you run. Whilst you can use mobile phone to track this, it is much easier to glance at your wrist to see exactly how far you have run while you are in the middle of training. Secondly, you can use the watch to keep an eye on your pacing. As you progress you will get to know the pace that is most comfortable for you as you run. This will be important when you come to your race because you will understand what pace you can maintain throughout the event. Most watches also give you the benefit of seeing your heart rate as you run – this can help you understand when you are training too hard or not challenging yourself enough. A good watch can certainly help you make the most of your training.
4. Running socks
Socks are often overlooked but actually choosing the right socks for your training is really important. Choosing socks that are seamless and have qualities that help prevent moisture and sweat from lingering around the feet can really help when it comes to preventing blisters because they reduce friction. Socks with extra padding can also be beneficial because they provide extra cushioning, and you can also get socks that are designed for either the left or right foot to ensure a better fit. Your feet will take most of the impact when you run, so it is important to look after them. Choosing the right socks for running will help you achieve this.
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If you love working out, it makes sense to take nutritional yeast everyday.
See also Chlorella
Half Marathon Race Weekend Nutrition.
Friday and Saturday, weekend of race.
Increase carbohydrate intake 10g per kg of body weight, Example, a 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your regular meals (hence carb loading). For most runners this is impossible to achieve through food, you would have to eat huge carb meals which would leave you feeling terrible. The best way to hit these carb storage numbers is with High5 Energy Source and High5 Energy Bars. Every 2-3 hours, drink 500ml of water with one serving Energy Source, or one energy bar. Plus of course your regular plant based light meals.
NO FRUIT. The goal is to keep fibre intake to a minimum so not to have any toilet issues on race morning.
Race morning breakfast.
1 x High5 Plus gel (caffein) with 300ml of water to drink.
First High5 gel after 40 minutes, then another every 30 minutes. No need to consume the whole gel, just a mouthful is ok.
Take one electrolyte tablet every hour with 500ml of water (this can be divided into smaller amounts of water and by breaking the tablet into two pieces.
Use a Karrimor waist pouch to carry your gels and electrolyte tablets, wrap electrolyte tablets in cling film and carry in bum bag. Drink water often as you comfortably can from aid stations - DO NOT TAKE ANY FREE SPORTS DRINKS, GELS OR ANYTHING ELSE YOU FIND ON THE COURSE UNLESS IT'S THE SAME BRAND YOU ALREADY USE.
Cereal bar and bananas within 30 minutes of finish. Balanced meal one to two hours later.
Healthy nutrition changes works best with a good exercise programme, consult the number one personal trainer in Limassol
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Beginners running and first time Marathon training with Michael Rivers.
Michael is the founder of Cyprus Ultra Marathon and Limassol Running Club.
Personal running coaching for beginners. Ideal for anyone wanting to get into running for fitness, health, weight loss, or perhaps wanting to run their first half Marathon or full Marathon distance.
Corperate Marathon team training also available. Michael is the official Marathon coach for one of the biggest Forex companies in Cyprus.
To find out more email [email protected] or SMS 95508007.
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