Fitness and training: Note that your current health state and fitness level will determine or somewhat affect your performance so be sure to get a thorough medical check-up before starting any sporting activity. From there, you can come up with a fitness goal. According to Edan, a 30 minutes session of run or walk is a good start and train consistently 3 times a week for a period of 24 weeks.
Eat well, rest well: Edan believes that we are what we eat, and one should eat well for training. Avoid spicy, oily, fried and fatty food before race day as they will affect the digestive system and slows down your energy boosting level. Instead, go for high protein foods such fish, chicken, and egg, as well as pasta and wholemeal bread for good carbohydrates.
Also, remember to rest your legs and get sufficient sleep before race day.
Choosing the right gear: One of the key elements to an efficient running is by having the right apparel. Start with a running top, pants and shoes. Choose the most comfortable shoe you can get especially for a long marathon. Your shoe should feel like part of your foot.
Never buy a shoe just because it’s on sale!
Warm-ups and Cool-Downs: Keep a dynamic warm-up of continuous movement to activate the muscles. Edan suggest High Knees, Butt Kicks and Jumping Squats. Later, cool down by starting with the legs and move upwards to the upper body to release the tight muscles, focusing on the Hamstrings, Calves and the Hip-Flexor.
Set your own goals: Never compare your abilities with anyone else, believe in your own potential and progress. Most importantly, always dare to dream.
10 ways to gear up
- Remember to collect your running bib on the race kit collection date
- Make sure to arrive at the race venue at least 1 hour before the race starts
- Have a light breakfast at least 2-3 hours before the event
- Spend 10-15 minutes for a dynamic warm-up and go for a short run, if possible
- Get 8 hours of good sleep before the race
- Stay hydrated by drinking at least 2-3 litres of water daily and drink electrolytes the day before
- Inform your family members about the participation for a case of emergency
- Do not use a completely new running gear on race day to avoid discomfort
- Check on your health state before the race starts. If you are unwell, do not join the race
- Enjoy the run!
Information courtesy of Asics and Edan Syah.