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Self-Improvement & Hobbies

Tips on how to prepare for a marathon

Follow this guidelines to get ready for that big challenge that lies ahead
Asia One - July 25, 2011
By: Rameshon Murugiah
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Tips on how to prepare for a marathon

Every runner wants to complete a marathon and most of them can do it, provided they prepare themselves adequately.

While completing a marathon is an achievement - my tips for race day are given on the right - preparing for one is equally important. The aim of any person attempting to run a marathon should be to improve speed, strength and stamina... and do it without injury. Of course, if you manage to complete those 42km in a good time, that's a bonus.

Here are some marathon tips from Rameshon Murugiah, who holds Singapore's national record for the marathon of 2hrs 24min 22sec:

#1: Sleep

Friday's sleep (since most marathons are on a Sunday) is more important than Saturday's.

#2: Read up

Read articles or blogs that inspire you to stay focused on your target of completing 42km.

#3: Target

Have a target timing and use a breakdown of that (time versus kilometres completed) to ensure you stay on target.

Adapt when things don't go well.

#4: Listen to music

Keep yourself movitated by listening to music that inspires you. Many people use the theme from Rocky.

#5: Be organised

Get to the race venue an hour before the flag-off to sort out your parking, baggage storage etc.

Also, go to the toilet before the start of the race.

#6: Keep the momentum

Even if you are very tired, try not to stop running. Once you stop, you lose momentum.

#7: Don't gulp your drink

When grabbing adrink during the run, press the paper cup on top to avoid gulping the drink.

#8: Don't look at distance markers

Do not keep looking at the distance markers. Expectation makes you misjudge your
distribution of energy.

Also, do not go too fast in the early stages.

#9: Coping with stitches

If you develop a stitch on the left side of your torso, try to breathe out when you stride forward with the right leg.

Do the opposite when the stitch is on the right side.



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