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How To Run Your Best Marathon
After all the training, marathon day is finally here! You look out the window to see what the weather looks like, and check the local temperature. Will you meet your marathon goal? Or will you be struggling into the finish?
A well thought-out race strategy will help you run the best marathon you can. There are many things that can affect you during this long event. If you have thought about them previously then you will be make the right adjustments during the run and complete a successful marathon,nike air max 1 essential femme.
An over-optimistic target time and race pace is the primary cause of marathoners running into problems such as leg cramps, hitting the wall and running out of energy well before the end of the race.
One of the most important things you can do at the start of the race is take into account the main factors that can affect your performance and modify your target time if necessary. For example if the weather is extreme, especially too hot, you would do well to add 10 - 15 minutes to your goal. I usually add 30 seconds to my pace,air max pas cher femme, which equates to 13 minutes extra.
This is a hard choice to make after all your training, but it's better to be realistic up front than to 'crash' at the 18 mile mark and limp into the finish line.
It's usually better to start out at a slower pace than your intended race pace,air max noir et blanc. Don't expect to run the complete race at exactly the same pace - it just doesn't happen that way,acheter nike air max.
"But if I go slower at the beginning" you say, "I'll never meet my goal". Wrong! The common belief that you will slow down in the second half is only true because you went out too fast in the first half!
So, if it's a warm day, or a challenging course, take those first few miles easy (30 seconds to one minute slower than your "intended" pace),nike air, and see how things work out.
If the weather is hot, you definitely need to go slower for the first few miles. Your body will adjust to the conditions,nike air femme, and you will be able to gradually pick up the pace.
Your conditioning and fitness level
If you haven't done enough training then you are probably going to have a tough time, unless you take it really easy. On the other hand if you have done too much hard training you could also get tired long before mile 26. This is difficult to judge at the start of a race,prix des air max, but you should look back over your training anyway. Did you run a 20 miler less than three weeks prior to the marathon for example?
Have you caught a cold recently? I normally monitor my pulse rate on a regular basis during training. If this is elevated on race day, it's a sign that your body might be fighting an infection. Remember if you are not feeling 100% fit, you should modify your target finish time.

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