Marathon

 Mistakes Owen Anderson, Ph.D. Don't Marathon error

of Owen Anderson, Ph.D.

physiology sports drink will do

It's strange,Discount UGG boots, isn't it? The marathon is clearly the least-forgiving of all popular race distances, and yet runners probably make more mistakes preparing for this event than they do for all other competitions combined.

strange, is not it? In the popular race distance, the marathon is clearly the least tolerant; runners preparing for the marathon the mistakes and errors than any other game even more.

The majority of runners can prepare for a 5K or 10K without major difficulty, but a variety of problems pop up almost as soon as they begin getting ready for a marathon. These troubles range from feeling tired and performing poorly to being truly overtrained, and they include the possible development of a painful, serious injury which thwarts training or even stops it completely.

most of the runners prepare for 5K or 10K without too much difficulty, but began to prepare a Marathon, problems immediately followed. Problems include feeling tired, poor state, the real training over, they are sufficient to cause interference or complete cessation of training, pain and serious injury.

Few competitors enter a marathon in optimal physical condition, and many never make it to the starting line because of fatigue, illness or physical breakdown. Those who do manage to hear the starting gun often sabotage their own efforts during the race by doing something really silly.

few runners to the best physical condition to participate in the marathon, many people due to fatigue, illness, or tired, never be able to stand before the starting line. Those who barely hear the starting gun of the lucky ones, because of some foolish, often in the race in the destruction of their own efforts.

Marathon Challenges --- Challenge Marathon

True, part of the problem is the race itself; the marathon presents some unique challenges. First, it's important to complete some very long runs as you prep for a marathon, a practice which isn't necessary for the 10K and 5K. Optimal carbo-loading is essential before a marathon, too, whereas fairly normal eating can get you through the 10K and 5K just fine.

In fact, part of the problem is the game itself, the marathon represents some unique challenges. First, when preparing for a marathon, you must complete some very long distance running, it is important, 10K and 5K is not the case. In the marathon, you must have a special carbohydrate loading, and 10K and 5K just an ordinary meal to complete.

In addition, your muscle-glycogen stores nearly vanish during a marathon, something which doesn't happen in the 10K and 5K (unless you are following a weird, low-carb diet).

In addition, during the marathon, your muscles - glycogen reserves consumed almost done, 10K and 5K is not so (unless you eat a low carbohydrate diet weird.)

You must guzzle sports drink during the marathon, also, but such imbibing is superfluous in the 10K and 5K. If you drink too much water while running a marathon, you might become hyponatremic. On the other hand, if you drink too little you may become dehydrated (the risk of hyponatremia in a 5K or 10K is non-existent, and the chances of dehydration are exceedingly low).

process in the marathon, you have to drink sports drinks , and for the 10K and 5K, which is redundant. If the marathon course, you drink too much of water intoxication may lead to hyponatremia. On the other hand, if the water is too small, you may be dehydrated (10K and 5K there is no risk of hyponatremia, and an extremely small chance of dehydration.)

Finally, your efficiency of movement drops during the marathon, making your effort feel much harder; this usually doesn't take place over 5,000 or 10,000 meters. As you can see, the marathon presents a variety of unique obstacles which must be overcome if you want to run your best-possible race.

Finally, in the marathon process, continue to lower the efficiency of the running, you will feel extremely difficult; 10K and 5K, this problem does not occur often . As you can see, if you want to run out the best record in the marathon course you have to overcome a unique set of difficulties.

Avoid the Top Marathon Mistakes --- Marathon, the most common mistakes to avoid

So, what should you do to move through your marathon training program without major mishap? How can you run a PR race on the anointed day? The key is to avoid the 11 most common marathon mistakes. These goof-ups represent the key reasons why marathoners often end up with disappointments rather than personal records.

in the marathon training process, you should What can be done to not make major mistakes? How do you ran personal record in the race day? The key is to avoid the 11 most common mistakes marathon. These fools error is why many people get after finishing a marathon is a disappointment and not the main reason for personal records.

Fortunately, you can avoid the mistakes rather readily, and doing so will improve your marathon performances dramatically.

Fortunately, you can avoid these errors and improve the marathon level.

Here are 11 mega-marathon mistakes:

Here are 11 major marathon mistakes:

1.Most marathoners don't have the right time goal. In August of last year, I was chatting with a very likable fellow who was training for the Chicago Marathon. When I asked about his goal time, he smiled confidently and said, revealed that his current 5-K time was 24:48!

most people do not correct goal marathon time. Last August, when the Chicago Marathon and a people who are preparing for a conversation, I asked his target time, he smiled and said confidently, However, in further conversation, I found him at the time 5K time was 24:48!

With just six weeks left before Chicago, it was very doubtful that he would be able to run a full marathon at a tempo one minute per mile faster than his best, current 5K!

I very doubtful whether he can be held at 6 weeks after the Chicago Marathon, the 5K to the best than he was 1 minute per mile faster with speed to complete a full marathon!

While this example may seem slightly ridiculous, it's simply the outer edge of a very common phenomenon. Marathon entrants need to realize that if they train correctly their marathon pace will be about 48 seconds per mile slower than current 5 - K capability, 32 seconds slower than 10-K pacing, and 16 seconds more lethargic per mile than half-marathon clocking. These shorter races can all be used to set a proper, realistic marathon goal speed.

this case seem ridiculous, it is a very common phenomenon in the special case. Marathon runner needs to know,UGG boots clearance, if you train correctly, they 5K Marathon with speed than the current approximately 48 seconds per mile slower than 10K speed with 32 seconds per mile slower than half marathon time of 16 seconds per mile slower. These games can be used for shorter process to determine the correct and realistic marathon goal speed.

(annotate: xx seconds slower per mile, divided by 1.6, equivalent to xx seconds slower per kilometer)

2.Most marathon runners fail to fold goal-pace running into their long runs. As incredible as it seems, many marathoners perform their long runs at a specific, slower-than-goal pace and then expect to complete their marathons at a tempo which is about a minute per mile faster! This is a bit like preparing to build a 747 jetliner by fooling around with Lego blocks!

most of the marathon runners had not been trained in distance running in the target with their speed. Seems hard to believe, many marathon people usually slower than the target by a specific speed with throttle with long distance, but look forward to faster than it is about 1 minute per mile of distribution to complete their marathon speed! This is a bit like using Lego building blocks for the construction of a 747 farce.

Endurance and running ability are always speed-specific; being able to run 26 miles in training at eight-minute pace doesn't increase the likelihood that you'll be able to run the marathon distance at seven-minute tempo - or at any speed faster than eight minutes per mile.

for endurance and running ability are always speed,UGG shoes, the ability to speed with 8 minutes to complete the 26 miles training run can not raise you to 7 minutes per mile or 8 minutes faster than the speed of the possibility to complete the marathon.

Such non-specific exertion is blossom.

such non-specific training is a

Far better than a 20-mile run at slower-than-marathon intensity would be a 20-mile effort, with about 10 of those miles at goal pace. Such a training session would permit a marathon runner to see if goal pace was actually feasible, would improve efficiency at goal tempo, and would optimize endurance at hoped-for speed. Believe it or not, these are all good things - and none of them are optimized by long runs at slower-than- goal tempo.

20 mile run with slower speed than in the marathon run, including 10 miles 20 miles target with speed. Marathon runners who can understand the feasibility of his goals with speed, can improve the efficiency of target with sprint, you can expect to improve the speed for endurance. Whether you believe these are good things - which can not be any slower than the target through the long distance races with access to improved speed.

3.Too many marathon runners try to carry out a long run every weekend. After all, they rationalize, the marathon is a very long race, and so isn't it necessary to practice running long on a weekly basis? One problem with this is that most of the long runs are conducted at slower-than-goal pace, so they have little positive effect on marathon readiness (see mistake # 2).

too many marathon they want to run a long distance every weekend. In short, they think the marathon is a very long game, not in need of training a week long run? One problem is that most of the long distance races with speed slower than the target, so prepare for the marathon on a very limited positive impact (see mistake # 2).

The key problem, though, is that long runs cast a shadow over subsequent training, making it difficult to carry out high-quality training on Monday through Saturday (the days in between the standard, Sunday, long run) . With a long run every weekend, the leg muscles are always trying to recover from the impacts and abuses of Sunday's effort at the same time they're being asked to carry out Tuesday's high-speed interval workout and Thursday's red-hot hill session. That just doesn't work!

key issue is the training of distance running for the subsequent shading, so that from Monday to Saturday (in the standard case, the days between the Sunday long run) is difficult to high-intensity training. A week long, the leg muscles are always trying to distance from the impact and abuse of Sunday to recover, while forcing them to carry out high-speed interval training on Tuesday and Thursday of the high-intensity training ramps. This did not work!

It's small wonder that weekly long runs increase the risk of injury for marathon trainees; the muscles are simply never given enough chance to recover from the prolonged exertions of the weekend. A far better strategy would be to carry out the long run every other weekend - or even every three weeks. This would still allow a marathoner to learn how to run long, and it would permit much higher-quality training during the weeks that don't have a muscle-numbing long run on the prior Sunday.

little surprised to run a week long marathon trainers can increase the risk of injury; muscle is never enough time to continue to extend the weekend from training to recover. Better way is every 2 or even a long weekend every 3 months to run. This allows people to learn how to run the marathon distance, you can also run without the usual long weekend for higher-intensity training.

4.Most marathoners fail to use sports drinks properly during the race. Consuming sports drinks shouldn't be sports-drink consumption actually has little effect on performance, since the carbohydrate in the beverage must make its way past the stomach, into the small intestine, across the wall of the gastrointestinal tract, and through the blood to the muscles, all of which take a lot of time (in fact, so much time that the runner may be across the finish line before the first drops of carbs actually reach the sinews).

most of the marathon race is not in the proper use of exercise drinks. Sports drinks should not be In fact, at this time, drink sports drinks have very little impact on the results, because the carbohydrate drink to reach the small intestine must pass through the stomach through the intestinal wall, with the blood to enter into, this process requires a lot of time (in fact When the first drops of carbohydrates reach the tendons, the runners may have already crossed the finish).

The most-important quaffing of sports drink actually takes place 10 minutes before the race begins, when eight to 10 ounces should be consumed. After that, five to six ounces should be imbibed every two miles or so during the race. Incidentally, one ounce is considered to be a normal, regular swallow of fluid. Don't forget to utilize this sports-drink-intake pattern during your long training runs, too.

the most important drinking sports drink 10 minutes before the time window, and you should drink 8-10 ounces. Then, in the race, should drink every 2 miles 5-6 ounces. In addition, regular consumption of 1 ounce is normal. Do not forget during your long training runs that use sports drinks.

5.Most marathon runners mix sports drinks with other things during the race. This is very bad. For example, if you consume a sports drink and water during a marathon, you'll end up with a very dilute solution in your gastrointestinal system; this will slow absorption of carbohydrate and leave you short of energy in the late stages of the race.

marathon runners in the race the majority of sports drinks and other items will be mixed use. This is not good. For example, if you use sports drinks during the marathon and water, will seriously dilute the liquid of your intestinal system; slow down the absorption of carbohydrates, so your lack of energy late in the game. At the other extreme, if you consume a sports drink and gel during the race, you'll end up with a stomach full of molasses, which will empty into your small intestine slowly, retard absorption of carbohydrate, and increase your chances of ultimately developing a massive case of diarrhea. You should consume a sports drink - and nothing else - during the race. On the other hand, if you use sports drinks during the race and gel, your stomach is full of molasses, and slowly into the small intestine, impeding the absorption of carbohydrates, increase the risk of eventually cause severe diarrhea. During the race, you should drink sports drinks like --- no other.

It may be comforting to know that sports drinks can ward off dehydration just as effectively as water does, and that the sports drinks will leave you less likely to become hyponatremic.

you should know sports drinks and water replenishment capacity as strong, but rarely lead to lack of sodium sports drink of water intoxication.

6.Many marathoners fail to standardize their pre-race meal. On race day, you don't want anything exotic in your stomach. That means no Szechuan chicken, no sushi, no blackened salmon, and nothing that will create even the slightest cries of protest from your gut.

majority of marathon runners before the standard meal without them. In the race day, your stomach can not have any exotic food. Sichuan chicken can not have meaning, can not have sushi, can not have smoked salmon, can not have any gastrointestinal discomfort may cause your stuff.

For your pre-marathon breakfast, you should choose only comfort foods - eat foods that your system can digest easily. It doesn't matter what these foods are (of course, they shouldn't be laden with fat or grease); it just matters that they add to the carbohydrate stockpiles in your liver, blood and muscles, and that they furnish enough sustenance to fuel your prolonged effort.

for breakfast before the game, you should choose your gastrointestinal system is easy to digest food. No matter what the food (of course, can not contain fat or oil), as long as your liver, blood and muscle to provide carbohydrates, lasting as long as you provide enough fuel for the food movement.

Your pre-race meal should also be consumed before your long training runs - with the same amount of , you should use before your meal, and left the same day of your marathon of

For example, if your marathon starts at 10 am and you plan to eat at 7 am on race day, make sure you have the identical pre-race breakfast three hours before your long runs during training, too. That way, you'll be sure that you can run the marathon comfortably with the breakfast you've chosen; it will be neither too much nor too little, and it will be so comfortable that you can concentrate completely on the race itself,UGG boots, not on your belly.

For example, if your marathon start time is 10 am, on race day, 7 am you plan to eat, then, in training, your long runs, you should advance 3 hour before eating the same meal. Therefore, you can be sure that you choose to use after breakfast, you can comfortably run a marathon; breakfast is not the amount is not small, very comfortable, you can concentrate on the game itself, rather than your stomach.

7.Too many marathoners try something new on race weekend. Several years ago, a runner I was coaching bought a bottle of medium-chain triglycerides (MCTs) at a marathon expo the day before her race. The salesman told her that the MCTs would enhance endurance, and she reasoned that endurance was a good thing for the marathon and subsequently quaffed much of the bottle's contents during the hours leading up to the race.

too many people in the marathon race weekend to try new things. In a few years ago, one of my athletes in the marathon the day before the exhibition game to buy a bottle of medium-chain triglycerides (MCTs). Sales staff had told her that MCTs can improve endurance, she would like to benefit endurance marathon, then a few hours before the game, she drank a bottle.

As a result, even though she was mentally and physically ready to run a PR, her digestive system wouldn't let her. She felt sluggish, bloated, and unable to run at an intense pace - except when a Port-a-Potty came into view. The lesson is that the weekend of the marathon isn't a time for experimentation. Meals should be the same, water consumption the same, shoes the same, etc. As mentioned, the marathon is intolerant of even very slight changes in procedure.

a result, even though she has been mentally and physically well prepared to create a personal record, but her digestive system is not allowed. She was fatigue, bloated, can not run out of strength with high-speed --- unless that toilet. Marathon weekend lesson is not the time to experiment. Diet is the case, water is the case, running shoes is the case, and so on. As noted above, Marathon can not tolerate even very small procedural changes.

8.Marathon runners don't taper properly before the race. It takes about four weeks to recover from a long run of 18 to 20 miles or so. This means, obviously, that no runs of 18 miles or longer should be conducted during the month leading up to a marathon.

Tapering marathon runner is not correct. 18 20 miles of long distance running, need 4 weeks of recovery time. Obviously, this means that one month before the marathon, there should be no long distance 18 miles or longer run.

Unfortunately, many runners try to squeeze in one - or even two - long runs during the four weeks before the big race. The emphasis should actually be placed on recovery, not prolonged running, during the 28 days preceding a marathon. Recovery, of course, isn't consistent with high-volume training. Rather, it's fostered by a gradual reduction in training, ie, a tapering period. Four-week tapers work well for the marathon, and weekly mileage during these four weeks can be 80 percent, 60 percent, 40 percent, and then 25 percent of usual levels.

Unfortunately, many runners as possible in the 4 weeks before the big game out of one or even two long distance running. 28 days before the marathon, the focus should be restored, rather than what long-distance running. Recovery, of course, does not match with the high-mileage training. Therefore, there is a fixed amount of training the gradual reduction process, ie, before reduction period. Reduction of 4 weeks for the marathon, which were 4 weeks of weekly running for the constant 80%, 60%, 40% and 25%.

9.Too many marathoners emphasize volume of training over quality. Come on, people - when you get ready for a marathon, you're not training to run across the Sahara Desert. Seventy-mile-plus weeks might be great preparation for a multi-day race in which at least 10 miles must be traversed every day, but the idea in the marathon is to cover 26 miles, in a single dose of running, as quickly as possible.
< br> too much emphasis on training for a marathon number of people rather than quality. Hello, friend --- your training is a marathon, not through the Sahara desert. More than 70 miles per week may apply to the training which lasted a few days of competition, at least 10 miles a day, but the marathon is 26 miles one-off, the sooner the better.

For many runners, a 35-mile week can be far better preparation for the marathon than a 70-mile week, because the former can more effectively foster the completion of higher-quality training.

For many runners, more than 35 miles per week preparing for a marathon 70 miles a week better, because the former can more effectively carry out higher-intensity training.

Contrary to popular belief, a 70-mile week isn't necessarily specific preparation for the marathon; after all, one could run seven miles 10 times during the week, and this would not imply better preparation than 35 miles of higher-quality effort.

and Contrary to popular belief, 70 miles a week is not necessarily a specific marathon training; In short, you can run 10 7 miles a week, this week preparing for and more than 35 miles of good.

Once again, it's what happens on the race course that matters, not the big numbers written in a log book. It's more effective to build up to a 20-mile long run, with about 10 miles at goal pace , than it is to accumulate tons of miles at slower-than-goal speed.

Again, it is important what happens during the race, rather than running a large number of records left behind. 20 miles long, including targets with 10-mile sprint, slower than the speed of the target with many many miles more effective.

10. Too many marathoners forget that fitness is the ultimate predictor of marathon success. If your VO2max, lactate threshold, economy, running strength, power and marathon-specific preparations are all in order, you'll have your best-possible race. If you don't work on each of these variables during training, you won't have a great race. Preparing for a marathon is all about optimizing these variables; it's not about pounding away with long runs and then hoping for the best.

marathon too many people forget that physical fitness is the key to marathon success. If your VO2max, lactate threshold, economy, running strength, sustainability and the marathon preparations are prepared to put in place, you certainly can complete one of the best games. If the training, you are not a few of the variables for this training, you certainly can not complete a good race. Preparing for a marathon is to optimize all these variables; rather than many, many long-distance running, and then, hope ran out of the best.

11.Some marathoners actually think that walking during the race will improve their times. If we suggested to these same people that running more slowly during the event would upgrade their performances, they would laugh in our faces, but somehow they buy the walking concept lock, stock and barrel! No one needs to walk during the marathon; we can all learn to run the entire distance - our times will not improve if we train to amble slowly during specific portions of the race. < br>
Some people think the marathon walk during the race to improve their performance. If we say to these people during the game run more slowly, can improve their performance, they will die laughing us, but somehow, they just love the concept of walking, they will buy the concept of walking lock, stock and water bucket! No one in the marathon race to walk the course; we can all learn finish the course - if we train a certain period in the schedule to move slowly, and our performance will never improve.