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]]>When You Don’t Have Time, Make Time
Sheinelle explained that while she doesn’t have long to go until her marathon, she made sure to allocate enough time each day to physical fitness, making sure to immerse herself entirely in her regimen during each session. “When I go out for a run and when I’m training, that’s me time,” Sheinelle explained.
Swimming And Cross-Training
While running is of course key to marathon training, Sheinelle has also found swimming in cold water to be highly beneficial as a holistic workout. “I read all about the benefits of cold plunging. I don’t know if it really works, but I think it does. I’m not as sore as I thought I would be,” she revealed.
Remember The Reward
While training for a marathon is a long and grueling process, Sheinelle makes sure to remind herself of the benefits of what she is doing in order to keep herself motivated. “Training for a marathon is rewarding along the way,” she explained, admitting that “Some days I don’t feel like going for a run, but I never regret it when it’s over.”
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]]>Start Slow
Don’t try to run a full marathon right away. Start with a 5k, 10k or half-marathon race and work your way up gradually.
Get Proper Gear
Invest in a good pair of running shoes and comfortable workout clothes. This will help you stay motivated and prevent injuries.
Create a Training Plan
Find a training plan that works for you and stick to it. There are many free plans available online, or you can hire a running coach to create a personalized plan.
Focus on Strength Training
Incorporate strength training into your workout routine to build endurance, prevent injuries, and improve overall performance.
Cross Train
Mix up your workouts with other forms of exercise like swimming, cycling, or yoga to prevent burnout and boredom.
Fuel Your Body
Eating a healthy and balanced diet is crucial for marathon training. Focus on getting enough protein, healthy fats, and carbohydrates to fuel your body.
Lowcarb Hydrate
Stay hydrated before, during, and after your runs. Dehydration can lead to cramps, fatigue, and other issues that can derail your training.
Rest
Rest days are just as important as training days. Allow your body to recover and avoid overtraining.
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]]>Start Slow
Start slowly and gradually increase your mileage over time. You don’t want to push yourself too hard too soon and risk injury.
Running Shoes
Invest in a good pair of running shoes that are comfortable and provide adequate support. This can make a big difference in your overall performance and help prevent injuries.
Hydrate
Stay hydrated and fuel your body with healthy foods that will provide the energy you need to keep going.
Set Yourself Up For Success
Set realistic goals and track your progress along the way. Celebrate your accomplishments and don’t be too hard on yourself if you have setbacks.
Rest
Don’t forget to rest and recover! Taking time to rest and allow your body to recover is just as important as training itself.
Finally, surround yourself with a supportive community of runners who can offer advice and encouragement along the way.
With these tips and tricks, you can train for a marathon and go the distance with confidence and success. Remember to listen to your body, stay motivated, and enjoy the journey!
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]]>Prioritize Sleep
You might be concerned about the sleep you’re getting the night before the race, but what many people don’t realize is that it takes two nights for sleep to catch up with you. This means that you should really prioritize getting enough sleep two nights before the marathon. This will ensure that you are properly rested and energized for the big day.
No New Shoes
It might be tempting to get a new pair of shoes for your first marathon (similar to a “first day of school outfit”), but resist the urge! New shoes take time to break in, and you never know how you’ll feel running in them after you try them out. A marathon is no time to test out any new gear, trust us.
Hydration
Staying hydrated during a marathon isn’t just about what you drink the day of, or during. Hydration begins the entire week before the race. Make sure that you are drinking (and properly absorbing) water at least three to four days before the marathon. This will help with cramps, fatigue, and muscle soreness.
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]]>Don’t Wear New Shoes
Putting on a pair of brand new shoes is a classic rookie mistake you’ll want to avoid at all costs! In fact, don’t wear any new gear on race day just because you want to look good. Sticking to your usual running gear will help you avoid any injuries, and you’ll also feel more comfortable while running.
Don’t Overeat
Don’t starve before the race, but also make sure not to eat too much the day before a marathon. Eat smaller meals that are rich in protein and carbs, and avoid fried and spicy food or red meat.
Don’t Be Late
Race days are very exciting and hectic, but do your best to stay organized and arrive on time. You want to be there at least one hour before the start, so you can pick up your number, warm up, and prepare for the race.
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]]>Don’t Skip Warm-Up
Doing some light stretches and exercises before the run for 5 to 10 minutes is extremely important in order to warm up the muscles for running, and to avoid running injuries.
Choose The Right Program
Most people think that marathon training is just about going for a run a few times a week or whenever you can. However, running a full marathon is not an easy thing to do and you should achieve this goal as safely as possible. For that reason, it’s best to find a marathon training program that suits your needs and combines running with other workouts like stretching and strength training.
Don’t Skip The Cool-Down
Just like the warm-up, cooling down is an important part of the workout that you shouldn’t skip, because it’ll bring your heart rate back to normal slowly and relieve your muscles after a heavy workout.
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]]>The post Important Recovery Tips for Marathon Training appeared first on yourdailysportfix.com.
]]>Eat Healthily
A healthy diet is important not only for optimizing your recovery, but also for boosting energy levels and improving overall running performance. That’s why it’s important to refuel your body with plenty of water, protein, and vitamins.
. Jaaaa gewoon maar gewoon de zomer in huis gehaald met dit frisse ontbijtje, dan de verwarming maar ff wat hoger voor het ultieme tropische gevoel haha
. Krijgen jullie al rillingen bij het zien van dit koude ontbijt of zouden jullie dit ook primaaaa in November kunnen eten ‘s ochtends?
. Recept
50gram havermout 50ml mangosaus (hoe ik dat maak zie je in mijn vorige post) 10gram chiazaad 150ml @alpro coconut drink 
Massage Therapy
Massages are perfect for relaxing, but more importantly, they’re great for speeding up muscle recovery and preventing running injuries. If you can afford to get a massage once or twice a month, it’s a great addition to your recovery plan.
Did you know that you can customize your massage session? . We all live different lifes and build up tension in different parts of our bodies. For example, I massage for work, so I use my arms all day every day so for my massages I always ask for upper body work with focus areas on my arms and shoulders. You might be a runner and have calf or feet pain, make sure to ask for focus work in these area. One time I had a client that just wanted an hour massage on their feet or once I even had someone that wanted thirty minutes on their feet and thirty minutes of work on their scalp. Don't be afraid to ask your massage therapist to switch things up. Your massage is your massage! Feel free to customize it to your liking! 
. . . . . . . . . . . #wellness #inlandnorthwest #pnw #spokanemassage #spokanedoesntsuck #spokanegram #happymonday #spokanewashington #belladonasmassage #massagetherapist #womenentrepreneurs #womeninbusiness #relaxation #downtownspokane #spokanewa #spokanesmallbusiness #massagetherapy #selfcare #bossbabe #selfcareisimportant #spokane #washington #socialcuratorchallenge #spokanevalley #spokanelife #spokanebusiness #downtownspokane #quarantinelife #quarantineEnough Quality Sleep
Marathon training puts a lot of stress on the body and the best way to give your muscles time to recover is by getting enough quality sleep. Sleep is not only good for muscle repair, but also for improving mood and boosting your energy levels and metabolism.
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]]>It’s Emotional
Get ready to experience the emotional roller coaster. Everyone tells you how crossing the finish line feels absolutely amazing, but nobody mentions that the race itself is extremely emotional. In those couple of hours of running, you’ll be happy, excited, tired, frustrated, and filled with joy, all at once. And that’s totally fine.
Nog steeds aan het nagenieten van een ongelofelijk avontuur! Ik hoor een stemmetje in mijn hoofd smeken om een rondje te gaan rennen dus misschien dat ik daar morgen naar ga luisteren. Voor vanavond nog even rustig aan en vol trots de foto’s van het weekend bekijken! . . . #run #running #runninggirl #lindaontherun #runninginitaly #runninginverona #runningamarathon #nevernotrunning #alwaysontherun #happyrunning #veronamarathon #lovetorun #loverunning #runyourworld #girlswhorun #proudrunner #runnerlife #keeprunning #longrun #runningmotivation #hardlopen #ikloophard #kilometersmaken #liefdevoorhardlopen #marathon #trots #liefdevoorlopen #garminnederland #garmin #brooksrunningStrangers Will Get You Through It
All those people that cheer you on and hold supportive signs along the route will mean a lot to you during the race. The support of complete strangers is what’s going to get you through during those hard moments.
Time Doesn’t Matter
You shouldn’t be worried about your time because once you get to the finish line that won’t matter. The important thing is that you’ve run the marathon and enjoyed the race.
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]]>Know Your Limits
When you’re just starting, it’s important to know and respect your limits. If you push too much and run too fast, you risk injuries that will likely set you back for weeks, so start small to prevent this.
Choose Which Marathon You Want to Run
Marathons are held in many different places and you can choose the date and city that works best for you. It can be a location close to home so you can practice running on that very road or it can be a location you’ve always wanted to visit which will give you a boost of motivation.
Heute ging es eine Runde durch Málaga. 
Das letzte Mal für mich … ab nächste Woche ändert sich nämlich unsere Route. 
Dann cruisen wir zwischen Italien 
und Griechenland 
umher. Ich freue mich schon, in Griechenland war ich tatsächlich noch nie. Und mein Traumziel Santorini ist auch Teil unserer Route. 
Welch ein Glück!!! 
Ich bin gespannt!!!!! Hier wird viel gearbeitet und doll vermisst…..
#nochfünfmalschlafen dann wird’s was geben 
. . . Tag 27/82 
Wobei es eigentlich schon Tag 48 von 103 Eat Right
If you focus on getting enough protein, drinking plenty of water, and eating 30 to 60 minutes before training, you’ll fuel your body in the best way while preparing for the marathon.
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Crunchy oat and pecan cups filled with warm cinnamon apples 
And I tell you, this is heaven 
Eat Plenty of Protein
When training for a marathon, it’s important to take enough protein that will help you build muscle and avoid injuries. As a runner, you need at least 50% more protein than people who don’t run so keep that in mind when deciding what to eat.
Hydrate
Drinking plenty of water is crucial regardless of your physical activity level, but it may be even more important when you’re training for a marathon. Hydration regulates your body temperature and lubricates your joints. Don’t wait until you’re thirsty; take a few sips of water every 20 minutes during your run, and drink it regularly throughout the day.
Know When to Eat
If you want to pick an optimal time for a meal, it’s around 30-60 minutes before you go for a run. Those meals shouldn’t be big so you can digest them easily.
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