Distance 42 km 195 m - the hardest test of the moral and physical strength of athletes. Regardless of the level of training, you always need to give all your best to overcome the long distance. Also, it is important to consider the preparatory period for the marathon.
Instructions
Step 1
Determine the preparatory dates for the marathon competition. In general, it all depends on your goals for participation. If you are an amateur, then you may not take this step so seriously, since even overcoming the marathon itself will be a success for you. But if you defend the honor of a club or a flag, write down what you will do every day in training. It is best to start preparation 5-6 months before the start. Run not only cross-country runs, but also include mountain running, tempo runs, and sand running.
Step 2
Tune in mentally long before the start. In order to run a marathon, you need to have incredible mental endurance. It is about not only realizing the magnitude of the distance, but also realizing that you will be confronted by experienced runners. So try not to overload your head ahead of the competition. Think of all this as nothing more than a simple game where anything can happen. It is also useful to think about neutral topics, both during preparation and during the marathon itself.
Step 3
Start the distance at a relatively leisurely pace. After the start signal, do not rush to immediately lead the run. Even though you are head and shoulders above the rest, a marathon is a long distance, during which many rearrangements can occur. Sometimes the athletes leave before they even run halfway. Try to stay at a visible distance from the leading athletes. If your strength allows you, join them. Immediately select the optimal pace and make sure that breathing is even and does not go astray.
Step 4
Run this way for 30 km. As a rule, the real competition in the marathon begins only after 34-35 km. You need to be prepared for this: some of the leaders may start accelerating prematurely. Then, willy-nilly, you will have to overtake him (them) if you want to be on the high steps in the finishing protocol. Here, the internal reserves of the body will already begin to turn on, which you will need to throw to the finishing stage. Accelerate on your own, or together with a group of leaders for the last 5-6 km. The finish line is usually crossed first by the one with the most stamina and tactical flair.
