ARE YOU A RUN-LOVER LIKE ME TOO?
HERE ARE 15 RULES FOR A SAFE RUN!
Are you a Run-Lover like me too?
Anyone with good health and tenancy can change from being inactive, into trying as a jogger, then to become a runner and finally aspire to get even marathon runner.
I’ll provide 15 RULES for a SAFE RUN, enshrined in the book “Voglio correre” (I want running) by Professor ENRICO ARCELLI, sadly past away three years ago.
1) Undergo a medical eligibility examination.
2) Purchase suitable running shoes, from a specialising shop, ideally, with the help of an expert assistant.
3) Use Swiss Noene 1mm shock absorbing insoles (prevent knee trauma).
4) Wear insulated clothing protecting your naked skin from cold and sweat. I warmly recommend Mico Sport products, which a friend of mine suggested. Use fine socks, without think seams. Protect your hands and ears from cold.
5) Use a heart rate monitor, GPS or any other training device, to measure your degree of fatigue.
6) Start running, in order to get used to it, at least 6 months before the competition. If you are already a jogger, you can practice 3 or 4 times a week, avoiding slopes, in the open or on a moving walkway in case of bad weather conditions. I use to run for more than one hour two or three times a week, in parks, in order to keep in shape and in good health.
7) Learn how to breathe, by running slowly so as to “be able to converse” at the beginning. Later on, you can practice speed exercises that will leave you out of breath, in order to change your breathing effort.
8) Long distance running requires heel support to be inexpensive and safe, without lifting knees, although some athletes use to say “lift your butt!”, “lift the forefoot alone!”, “take a longer step!”
9) You must include in your programme some days to rest and recover, by running a few kilometres at a light pace, in order to release muscles.
10) Now you can begin the most important period lasting about 8 weeks, preparing with short distances, be them 10km or half marathon, for 3 sessions a week of running for maximum 16km alternated with some 10-metre slope running, followed by slower running, to oxygenate muscles and eliminate lactic acid.
11) Nutrition during training periods must include whole grains (65% of total calories), liquids and absolutely no alcohol. You can adopt a Zone diet, slightly increasing carbohydrates. The best marathon runners in the world never change their diet before the marathon!
12) In the morning, on the competition day, breakfast (2/3 hours before the race) should include some salty food, like cheese and ham to avoid sodium failure, a cup of tea, and 2 dry biscuits. During the competition have some carbohydrates, maltodextrins, and fructose in gel. Always drink 1 glass of water at each water stop, and take 1 sodium pill, especially if you sweat a lot.
13) Integrate few products, just to restore minerals lost by sweating (sodium, potassium, and magnesium) and provide carbohydrates before, during, and after the most challenging competition. It is important to take fish oil, rich in Omega 3 and a powerful anti-inflammatory, and iron supplies, in case of anaemia.
14) Thereafter, you can start with the specific training for 42 kilometres. You need to start at least 5 months before the competition, with days devoted to run longer distances, above 32 kilometres, with slopes, too, 3 times a week, to improve your technique, power up your breathing and improve muscles. Alternate these sessions with cross-training, i.e. swimming and cycling.
15) 15 days before the marathon you need to train less, exercising randomly and resting, in order to get to the competition in a fresh condition and with plenty of supplies of muscle glycogen.
With these 15 RULES FOR A SAFE RUN, see you at the start line of your next marathon, with a vest and the gel!
Do not start too fast, though! “3…2…1…Go”!
Raphaella Dallarda (INSPATIMEBLOG)
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