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Specialties: strength training, neuroscience, special needs topics

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Running a Marathon any time soon? 5 Marathon tips

Nov 05, 2011 - 0 comments
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Marathon Tips: 5 Tips for this weekend’s Marathon in New York City

Marathon produces satisfaction and a great physical effort. Therefore it is necessary that you follow an appropriate program that will imrpove your strength, cardiovascular endurance and response to fatigue. Such extended energy demands require different multi organism levels to work over the limit: the cardiorespiratory, endocrine, and neuromuscular systems to operate at an elevated level for an inordinate length of time. Strength training can be your real edge Certainly, the physical stress of running a marathon played some role in not holding a women’s Olympic marathon race until 1984.

In  practical terms, running a six-minute-per-mile marathon requires a 12-fold increase in energy production for over  two to three hours. It is no surprise then that the story of Pheidippides and his long journey to do the first marathon run to Athens easily evolved into a greek tragedy on about how running a marathon can kill its original founder. Fortunately, scientists have researched the physiological stresses of running a marathon. The findings from such studies can help potential marathon runners better appreciate and improve their possibilities for enjoying such a s wonderful race like the Marathon.

1.Mindset: Prepare yourself emotionally and physically. Visualization is one of the most important techniques according sport psychologists
2. Stretch before the race: Especially calves, hamstrings, quads, inner adductors, lower back
3. Warm up.10 minutes before do few sprints and running exercises: Knees up, shoulder rotations. You want to start the race already warm
4. Posture: Concentrate in a proper posture while running. Otherwise bad posture can cause muscle cramps and soft tissue injuries
5. Water drinking: Select the right timing when you are drinking. Don’t drink in times of maximum physical exertion. Studies have reported that drinking in times of physical exertion can cause risk of death Extra: Nutrition: Eat a high carbohydrate dinner the night before (pasta, rice) and have a good breakfast

Try this exercise to improve your running technique: http://www.youtube.com/watch?feature=player_embedded&v=nkTvf6NvfXU


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