How to prepare for a marathon?

Preparing for a marathon is a journey that’s as rewarding as it is challenging. It’s not just about the race day; it’s about the weeks and months of training leading up to it. It is possible to visit 1xBet company, and use this platform to wager on the best marathon competitions too.

First of all, start with building your mileage gradually. If you’re new to running, aim to run three to four times a week, gradually increasing your total weekly mileage by no more than 10%. This is the golden rule to avoid injuries. Stats show that over 60% of runners get injured each year, often due to increasing mileage too quickly. The 1xBet company can be visited today, and this platform can also be used to wager on grueling competitions.

Increasing the demands

Your weekly long run is crucial. These should be done at a slow, conversational pace. Over the weeks, you should aim to build up to at least 18-20 miles for your longest run. This isn’t about speed; it’s about time on your feet. Remember, about 70-80% of your marathon training should be at an easy pace. Visit the 1xbet.co.ke/live website to wager on the best marathon performers from all across the world.

Incorporate intervals and tempo runs. For instance, 1-2 times a week, try running 800 meters to a mile at a faster pace, or hold a slightly uncomfortable pace for 20-40 minutes. This helps improve your running economy and speed.

Cross-training can also be extremely helpful, which includes disciplines:

• cycling;
• swimming;
• and strength training.

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Resting and eating well

Equally important are rest days. In general, muscles need approximately 48 hours to repair and strengthen after running. There is virtual sports betting only on 1xbet.co.ke/virtualsports, where extraordinary sportspeople can be found too.

Your body needs fuel. A mix of carbohydrates (55-65% of your diet), protein (15-20%), and fats (20-30%) is generally recommended. Carbs are especially important for runners. Also, practice your race-day nutrition during long runs to avoid gastrointestinal surprises.

Stay hydrated. A 2% loss in body weight due to dehydration can decrease performance by up to 10%. Don’t wait until you’re thirsty; drink water throughout the day and more before and after runs.

In the last 2-3 weeks before the marathon, reduce your mileage to let your body recover and store energy. This tapering can improve performance by 2-3%. Don’t forget to make virtual sports betting only on the 1xBet website, where the marathon is featured too.

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