The Valencia Marathon will be held on December 2nd, and at Casual Hotels we want to remind you of some keys so that you can start the race with your batteries charged.
Tips for preparing for a marathon
A marathon is not something to be taken lightly. In addition to physical preparation, it is necessary to take into account factors such as nutrition, hydration and rest.
The daily diet should be rich in carbohydrates during training
Although the options are many, we offer you a menu:
- Breakfast: A bowl of cereal, two yogurts or a bowl of skimmed milk, an apple and a fruit juice.
- Lunch: 30g of nuts and 30ml of an isotonic drink with carbohydrates.
- Lunch: A plate of cooked pasta, vegetables or legumes, fish or meat, 50g of bread and fruit.
- Snack: A banana with chocolate and 200ml of fruit-flavored liquid yogurt.
- Dinner: Cooked potatoes with green beans, a shrimp omelette, 50g of bread and yogurt with raisins.
What to eat before the marathon?
The day before, try to have dinner 10 or 12 hours before the race, and 3 or 4 hours before going to sleep. Although many athletes eat pasta, it's best to opt for carbohydrates that are nutritionally dense, such as fruits, vegetables, and grains. Include anti-inflammatory foods, such as turmeric, ginger, cherry or spinach.
The pre-race breakfast should contain the same as the previous days, but in smaller quantities. Energy reserves are already built up, so there is nothing to be gained by eating a heavy meal without enough time to digest.
Hydration is the key point.
First of all, it is important to hydrate properly before, during and after training with water or isotonic drinks.
Two to three days before the competition, you should ensure that you drink at least 1.5 L of water per day. A good option is to consume water with chia seeds and a little lemon, which provide fiber, protein and calcium. Drink 1-2 glasses of water 2-3 hours before the race, but avoid eating and drinking 1 hour before the race.
The week before, the training should be light and with a frequency of three days maximum. This will allow assimilating the previous work and maintaining muscle tone.
The recommendation is to moderate the intensity of the shoots as follows:
- Day 1. Normal shooting.
- Day 2. Five heats of 1,000m.
- Day 3. Easy jog for 40 to 45 minutes.
Before the marathon, there is no room for overtraining. It is important to lower the practices by 50% to assimilate the training carried out, and rest to be in optimal conditions. All this will help avoid injuries.
Rest is not eliminating physical activity. It is about finding the balance between exercise and the necessary rest so as not to lose the work done.
If you are going to train in Valencia, we leave you a super useful post about running routes.
Part of the silent training are sports massages, which help with blood and lymphatic circulation ; In addition, they reduce muscular and mental tension.
To enjoy its benefits, it is recommended:
- Do maintenance massages no less than once a month.
- Do not wait to feel discomfort to do them.
- Receive massages two to three days before a competition or after intense training.
If you are ready to run the Valencia Marathon, we wish you... good luck!