Training for a full marathon requires both physical and mental preparation. Physically, it is important to build up your endurance through regular cardio & strength training. This can include exercises to improve your core & leg strength. It is also important to follow a consistent training schedule, gradually increasing the distance & intensity of your runs as you get closer to the marathon. Mentally, it is important to stay motivated & focused during your training. This can include setting goals, creating a training plan, & finding a support system. It is also important to stay positive & not get discouraged if you have a bad run or experience an injury. Focus importantly on proper nutrition & hydration leading up to the marathon. This can include eating a balanced diet that is high in carbohydrates, fats & protein; & drinking enough water to stay properly hydrated. Proper hydration is important during training to maintain performance & prevent dehydration. It is recommended to drink water on a schedule, rather than waiting until you feel thirsty, as thirst is a sign that your body is already dehydrated. It is also helpful to have an estimate of how much water you will need based on factors such as the duration & intensity of your targeted goal, alongside the temperature & humidity of your environment. Good nutrition, adequate rest, stretching, strengthening exercises & proper breathing techniques can improve overall body mechanics resulting in greater efficiency. Yes, it is important to practice consistent nutrition habits during training & race day. This includes maintaining a balanced diet, staying hydrated, & consuming appropriate amounts of carbohydrates, proteins, & other nutrients. Carb loading should be practiced during training to ensure that the body is able to properly utilize the extra carbs on race day. It is not advisable to make sudden changes to your diet in the days leading up to a race, as this can lead to stomach problems & other issues which can slow you down. When proper nutrition is not practiced during training, it can cause digestion stress during the race week & on race day. This is because the body may not be accustomed to the type of food consumed, leading to potential issues such as discomfort, cramping, & other symptoms. However, if proper nutrition is practiced during training, the body is more likely to handle the food consumed during the race helping the race to be a successful one. It is common for runners to train for & run a maximum distance of 28 to 35 km as their longest distance during training before attempting to run a marathon (42 km). However, every runner’s experience & training can vary, so the struggle may begin between 25 to 35 depending on the longest distance covered in training. The statement suggests that an individual has the intention to run a 42km race, but if the body has not undergone the same in training, the mind may not be prepared for the physical demands of the race, leading to failure or difficulty completing it. A balance of both physical & mental training is essential for achieving success. Train your mind & the body follows.
Possible reasons why one might fail to complete a full marathon would include physical exhaustion, dehydration, injury, lack of training, poor nutrition, or simply not having the mental fortitude to push through to the end. Additionally, environmental factors such as extreme heat or cold, or even a sudden change in the terrain can contribute to a runner’s inability to finish the race. Dehydration is a common problem for marathon runners & Poor nutrition is a detrimental effect. The body loses fluids through sweat during the run & poor nutrition can also lead to an inadequate energy supply, which can result decrease in performance. This can lead to fatigue, dehydration, muscle cramps, heat exhaustion & other symptoms. To prevent dehydration, runners should drink plenty of fluids before, during & after the race. This can include water, natural drinks, sports drinks, electrolyte drinks or other beverages. Furthermore, lack of nutrition can lead to an increased risk of injury due to an inability to properly recover from the stress of the marathon. To ensure optimal performance, it is important to ensure that you are consuming a balanced diet with adequate amounts of carbohydrates, fats & proteins. Additionally, it is important to stay hydrated throughout the race & to consume electrolytes to help maintain proper hydration. Lastly, it is important to fuel your body with the right nutrients before, during & after the marathon to maximize performance & reduce the risk of injury. It is important to take the time to properly train & prepare for a marathon. This includes building up your endurance & strength, learning proper running form & technique; & understanding how to fuel & hydrate your body during the race. It is also important to listen to your body & take rest days when needed. Hence one should practise race hydration during training days, be short or long runs. Also one should ensure good nutrition strategy throughout the training months, to stay adequately stored with required carbs & fats for regular fuelling of the body & protein for constant muscle recovery. The biggest reason of failure is when one has not practised hydration & nutrition during the training days; & on the race day just begin with nutrition & hydration loading before the race & during the race respectively. Remember, when you treat your body with something new for the first time, there will be a reaction of the body to accept or reject the same; & you don’t want this reaction to be an experience of your race day. Implementing hydration & nutrition directly on the race is one of the big reasons for failure to finish the full marathon. Hence it is important to train with proper race hydration & nutrition before race day, nutrition on the race day & after the race for a satisfying result.
To observe how well balanced you are; exercise is a way to self-examine, especially single leg exercises. When there is lot of movement or shivering in balance, that means the emotional state of mind is not perfect in place. So, to get the balance; you will have to exercise or pose to train your mind to maintain balance. Single leg exercises will guide your sub-conscious level; assisting from the grounded feet going upwards to the head, guiding you to maintain the balance. Regular execution of the exercise for next 4 days, will help you improvise your balance. You will consciously not realize the instability of balance when you sit or walk, however you will feel the same at the time of exercising. Incorporate positioned lunges to get the balance perfect, when one foot will move forward, the other foot holds the balance, that’s training your Body & Mind, as this exercise requires lot of focus, its more like you doing concentrated meditation. You can also observe signs of imbalance with your walking, by monitoring your foot fall, are you landing on your heal or on the front foot, or the mid foot. If you land on your heal; yes, it is a sign of imbalance & however with the mid & front feet fall, you are in good position of your balance. To put more clarity to the theory, front foot landing indicates more of stable mind, mid foot landing shows stability in the centre part of the body & heal landing indicates more pressure.
