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In training, it is not necessary to run the full distance of the race; it is sufficient to achieve lower mileage.
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A structured program and proper recovery are essential to prepare by avoiding overloading and overexertion.
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During the race, he tackles the last kilometers by fragmenting the distance, taking advantage of the cheering and repeating a motivational mantra.
Runningcertain distances can be intimidating, especially if it is the first time.
Some people try to run the same number of miles they will face in the race as a dress rehearsal, to feel more confident.
However, this is not always the best strategy.
You can prepare for the race even without burning out just to quell anxiety and fear.
Too many variables
Every race is unpredictable.
You cannot know exactly how it will go or what the outcome will be because many variables can come into play that you can hardly predict.
You must accept this unpredictability and focus all your energy on following a well-structured training plan to arrive as prepared as possible.
Don’t overdo it in training
If you are preparing for your first half marathon, most likely the longest run you will tackle in training will be 16/17 kilometers.
For a marathon, the longest training run will be 32/33 kilometers.
Mileage can vary depending on your starting level, as long as you don’t overdo it, even with speed.
The goal is to build a good aerobic base by giving the body proper recovery between sessions and avoiding overloading it.
Moderate efforts
Excessive exertion during a workout will require longer recovery.
In addition to having sore muscles, you risk weakening your body and not fully recovering.
This could affect your performance on race day.
Train, recover, compete
In the weeks leading up to a race, it is essential to reduce the volume and intensity of your workouts to allow your body to recover and store energy.
This will help you arrive at the race with fresh, rested legs.
Convince your mind
You followed the program, recovered well, but still feel nervous.
You can’t push away thoughts and worries. How do you handle the last few weeks leading up to the competition? Try to have confidence in yourself and the path you have followed.
You have to convince your brain that you are physically ready.
As a result, your mind will also be convinced and give you a break.
Face the last kilometers
Everyone faces the last kilometers of the race in their own way, with their own strategy.
1. Let people’s cheers guide you Not every race can count on the support of a cheering crowd ready to cheer you on in the last miles of the race.
But if there is one, use it to your advantage.
Let the cheers of the people present lead you to the finish line. 2. Fragment the distance This is a strategy you could apply over the entire distance of the race, but it may be even more useful in the final kilometers.
Reducing the miles you have left in shorter distances that you have run countless times, where you feel perfectly comfortable, will give you a nice boost of self-esteem and energy. 3. Repeat a mant ra To keep your mind at bay, repeat a mantra that can distract you and, at the same time, keep your motivation high until the grand finale of your race. (Via Well and good)