YOGYAKARTA - Lari marathons are one of the sports that many people love. Moreover, there are many marathon events that are open to the public. Usually marathon events are held in big cities such as Jakarta, Jogja, Surabaya, Bandung, Medan, and so on.
marathon running is popular because it can be done without the need for special tools and techniques. This sport can be followed by men and women of various ages. In addition, marathon running also has many benefits for the health of the body, ranging from cardiovascular fitness, maintaining leg muscle performance, to maintaining mental health.
Although it seems simple, there are some preparations that are needed when conducting marathon runs, especially for beginners. Often there are marathon runners experiencing fatigue to illness due to lack of preparation.
Here are some tips that beginners must do before carrying out a marathon run.
Physical exercise is a must-do activity for beginners before starting a marathon run. Physical conditions will determine how strong runners can go and complete marathons. Physical preparations are made with breathing exercises and leg muscle strength.
There are several steps that can be taken to train breathing, such as jogging every morning or evening with a distance of 5-7 kilometers. Meanwhile, leg muscle strength exercises can be done with plank or bidcycle quench. But keep in mind, physical exercise must be stopped 3 weeks before the marathon to avoid fatigue and injury.
Boots are mandatory equipment for marathon runners. marathon runners need to choose good shoes and are comfortable to use. Choose shoes that are comfortable and light to use when so you can move more agilely. In addition, make sure to use shoes that are right on your feet and make sure they are soft.
Clothing for running must also be noticed by the beginner of the marathon run. Choose running clothes that are comfortable to use and the ingredients are light. Good running clothes are made of nylon, runny, or polyester. These ingredients make clothes comfortable to wear when moving and do not interfere with breathing.
Food intake is also an important factor that novice marathon runners must pay attention to. Food greatly supports the stamina and energy of runners to conduct prime marathon runs.
Foods that marathon runners need to eat are foods that contain complex carbohydrates, such as rice, fruits, bread, pasta, to step-on vegetables. These foods can make you full longer and are enough to maintain strength when running marathons.
Not only food, runners also have to keep the body hydrated. marathon runners need to drink 2 liters of mineral water so that fluid intake in the body is met. Runners need to drink water all the time to avoid thirst and so they don't lack fluids.
Without excellent health or fit, runners will not be able to run marathons optimally. Therefore, runners need to check their health condition before starting a marathon. Physical condition can be a measure of whether runners can finish the marathon smoothly.
When checking health, runners need to notify doctors about the planned marathon activities to be carried out. That way the doctor will provide recommendations for both physical treatment that needs to be followed and recommended food consumption.
Propagasi lari marathon tidak hanya soal aktif melakukan latihan, namun juga memperhatikan kebutuhan rest. Pelari perlu memiliki rest yang cukup untuk menjaga energi sebelum mulai marathon.
Hard physical exercise without being balanced with sufficient rest will make runners tired both physically and mentally. The body needs recovery after training, especially if it is done regularly and intensely. Runners must ensure that they get 7-8 hours of sleep.
Those are some tips for marathon running for beginners. Runners are required to make some preparations in order to run marathons smoothly and optimally. Preparations do not only focus on physical exercise, but also on health, nutritional intake, to rest.
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