It’s A Marathon Session: Some Important Guide

This past weekend saw runners and enthusiasts at large participate in the Lewa Safari Marathon. Every year in June, people from all over the world flock to Lewa to take part in one of the world’s most adventurous sports events. Imagine sharing the same track with a hyena or better yet a leopard! This one is most definitely top on my bucket list.

If you are like me and you aren’t just as ready to take up such a vigorous track, how about trying out for the Nairobi City Marathon. This track offers amazing views of Nairobi, along the expressway. It’s fun and easy for the entire family to enjoy. Nevertheless, before embarking on either, you have to be fully prepared. And not just picking out the perfect running shoes!

Here are some tips to guide you.

DO NOT: Run or work out extensively the day before the marathon. Make sure you relax your running muscles. And if you really, really have to workout, do minimal cardio to help loosen you up. Have a good night’s rest, in order to be fresh and ready as you step on to the starting line. My thoughts are that you aren’t going to get fitter the night before. Caution is to be fully prepared months in or at least some weeks prior. It’s impossible to cram your way into the finale.

DO NOT: Carb load the night before. I know you’ve stayed away from fried foods for days. It’s only been a healthy balanced diet with no fries on the side. You may be tempted, I get it! But we are almost there. If you’re running a 5K, you don’t need to load up on carbs the day before the race. Eat clean, just don’t show up bloated.

DO: Warm-up before the race. In a shorter race like a 5K, it’s a good idea to do a warm-up, so you slowly raise your heart rate and get your muscles ready to go. About 15 minutes before the race starts, do a slow jog for about 5-10 minutes, then walk briskly to the starting line.

DO NOT: Go out too fast. It’s a classic racing mistake-even for seasoned runners. The excitement of the start can cause most runners to go out much faster than they anticipated. This speed may feel good early on, but could cost you later. Check in with your pace early on and stay in control. Pick up the race on your halfway mark. Then sprint as soon as you see the finish line.

DO: Use the water stops. Smart runners hydrate before, during, and after their event to keep their bodies strong and properly fueled. Hydration Before the Race, especially if you are running a longer race (such as a marathon, half marathon or ultra-marathon) getting proper fluids in the days before your race will help your performance on race day. Hydration During the Race. A general rule of thumb is that you should consume 7 to 10 ounces of fluid every 10-20 minutes during your race.