how to prepare one week before the competition
The year's plan starts in spring. The nationwide marathon competitions in March are in full swing, and many running enthusiasts have signed up. The Wuxi Marathon and Chongqing Marathon will also kick off on March 20. With one week left until the race, we have invited marathon expert @MarathonZhengJian to share tips on how to prepare for the marathon in the final week! (There's a surprise at the end of the article)
Pre-race essential: A good mindset.
Whether you're an experienced runner or a first-time participant, maintaining a good mindset is crucial. Generally, as the race approaches, many runners become more excited and anxious. It's especially important to keep a good mindset during this time, including maintaining regular sleep and eating habits. Avoid intense outdoor activities or late-night gatherings. In general, just keep a normal life rhythm.
Training: Adjust and reduce.
Many runners train more diligently as the race approaches, but rest and adjustment are more important and effective than excessive training. Two weeks before the race, you should start adjusting by controlling your running volume and getting plenty of rest. Your race performance is determined by your long-term training results, not by the training in the two weeks before the race. In other words, your performance is decided by the training you did over the past two or three months or even longer.
Generally, a week before the marathon, you should avoid long-distance LSD training. Instead, you can do short-distance runs of 5KM, 8KM, or 10KM at a steady pace. Since marathons usually take place in the morning, it's best to do morning runs to help your body adapt.
Rest: Maintain sleep.
Ensure sufficient sleep. In the two weeks before the race, aim for 7 hours of effective sleep each day to help your body recover quickly and maintain its efficiency. Avoid staying up late, especially in the week before the race. Develop a habit of going to bed early to ensure you have good mental and physical energy for the morning race.
Diet:
1. 5-7 days before the race: Ease up on training. During the weeks of marathon training, your muscles haven't had the chance to fully reload glycogen. By reducing training for a few days, the enzymes responsible for glycogen storage will start storing more carbohydrates, building up energy reserves for race day. Ensure you consume at least 3 grams of carbohydrates per pound of body weight to meet your needs.
2. 3-4 days before the race: Increase carbohydrate intake. Increase carbohydrate intake to 3.5-4 grams per pound of body weight (for a 150-pound runner, this means about 600 grams per day). This will further increase your glycogen reserves.
3. 2-3 days before the race: Reduce intestinal load. In the days leading up to the race, consume low-fiber foods and plenty of vegetables. This has multiple benefits. A low-fiber diet can help reduce intestinal load, which may help you lose weight and potentially run faster.
4. 2-4 hours before the race: Eat! Pre-race meals provide extra carbohydrates to top off glycogen stores, especially in the liver, helping to stabilize blood sugar levels during the race. Aim to consume 0.5-1 gram of carbohydrates per pound of body weight. For example, a 120-pound athlete should consume 120 grams of carbohydrates. Pasta, bread, and rice are good options. Simply put, those who eat enough carbohydrates before the race will run faster.
5. During the race: Beginner runners should pay attention to replenishment, especially water and sugar intake. Ideally, take a little at each aid station.
After the race, we will be giving away FlipBelt running belts to Codoon friends as part of related activities. Stay tuned!