The corona made us leave the house and do what we were allowed to do within the strict limits - individual sports • Just before the Tel Aviv Marathon in digital version, marathoners give tips on how to reach the finish line safely
Samsung Tel Aviv Marathon 2020. Just before the start of the Corona in Israel
Photography:
Courtesy of Active Hand
During the Corona period, many decided to fulfill a dream and start exercising.
Due to the limitations that the plague brings with it, training in gyms is canceled, and people start exercising in the open air.
Many people who did not move from the couch began to walk and even run.
Beyond sports and the health aspect, many people have found peace of mind through running, thanks to leaving home for a few minutes or hours and doing something meaningful for themselves.
Another situation that has happened is that many sporting events have been canceled or changed and adapted to these days.
Following the restrictions, the marathons reinvented themselves, and a new thing was created - a digital marathon.
On February 19, the Samsung Tel Aviv Marathon will be held in a digital version.
You can run a five-kilometer, ten-kilometer, half-marathon or full-marathon.
If you want to make your run an integral part of life, three marathoners offer five tips to help you reach the finish line.
Graduate of 82 marathons
Eliav Cohen Tzemach is a running and triathlon coach and director of the GO FOR IT team that has participated in hundreds of races in Israel and around the world, from 10 km races to iron man competitions and ultra marathons. Eliav has so far completed 82 official marathons, out of a challenge of 120 marathons.
Recognize the existing reality -
let's say that a year ago you set yourself a goal to complete a half marathon.
Keep in mind that along the way we went through three closures, isolations, closing education systems and in practice you may not have trained enough.
You need to be mature enough and responsible to tell yourself that despite everything and with all good will, the right thing to do is to listen to your body and choose a running end that matches your abilities.
Mission Preparation -
Choose a pre-planned itinerary, including a preliminary tour.
You need to be confident in your route and know that it is ready for running.
In addition, it is recommended to check the presence of water fountains or arrange drinking bottles along the way.
(Those who run with their mobile phones are advised to turn on a hot self-position in case of an emergency)
Nutrition -
An important and critical part is maintaining and maintaining a proper diet.
In the days before the race be sure to drink plenty, especially during this time that is not really hot.
Eat carbs during the day before the race and it is important not to eat one overloaded meal, but to eat several spacious meals during the day.
For those who need it - during the race, have an energy gel or dates or salt or isotonic pills.
Complementary Training -
Strengthening and stretching are an integral part of your training program.
From personal experience, those who stick to strength and strengthening exercises will run faster, recover faster, and injure less.
Run your race -
The increased use of social networks makes us whether we like it or not compare ourselves or our results to other runners.
This comparison may lead us to a low sense of self-worth, to dissatisfaction and thus turn what we love into a tolerable task.
We must remember that each has a different starting point, genetics, innate talent and other abilities.
"Gamani wanted"
Omri Pedhatzur is the founder of the running group "Gamani Run", a national project that includes over 40 running and social fitness groups for women who are dealing with breast cancer (during and after the treatments).
The groups are led by certified art and certified volunteer volunteers from the first line of professionals in Israel.
Lay by the bedside all the items you need the night before the race -
pants, a shirt with a chest number, socks, shoes, hat, sunglasses, gels and everything you need for the day of the race.
This ceremony allows you to sleep peacefully knowing that everything is ready and organized for tomorrow, and of course on the morning of the race you can get organized quickly and get out of the house without forgetting anything.
Embark on a race with a minimum of belongings -
no rustling keychain, no wallet full of club cards and no water belt in a race with water distribution stations.
The few things you must carry with you (a single key and a certificate or two) are separated from the rest to reduce weight and awkwardness.
Do not try anything new in the race -
not new clothes, not a new arm holster for the phone and certainly not new shoes.
Be sure to use only equipment that you have tried before and found it convenient for you for long distances.
In this regard, do not try to eat new foods or drink new drinks that you have not tried before, before or during the run.
Plan your pace in advance - the
adrenaline of the race, the run alongside other runners and the personal feeling "that today is your day" may lead you to start the race too fast and this is a test recipe for problems and decay later in the race.
Plan your running pace in advance and maintain it diligently, especially at the beginning of the race.
Pargan to yourselves -
at the end of the race, many runners rush to stop their watch and precisely there I recommend you to enjoy the moment, look ahead, smile and wave your hands to victory, you deserve to win.
When yoga and running meet
Daniel Hazot Lerer is a yoga teacher from Tel Aviv who ran the 10 km marathon.
"I came to the world of yoga about seven years ago," she says.
"I found yoga at home and quiet. You could say I found myself. My practice is characterized by improving flexibility, building muscle, strengthening core muscles, meditation, improving concentration and improving the respiratory system."
"Over time, I have found that the combination with running is just right for me. If in yoga I practice presence, listening in and observing, running gives me detachment from everything and a new kind of free space. Running challenges me mentally no less than yoga, it improves my concentration and helps me "As a yoga teacher who practices every day and gives lessons, I work a lot with the muscles and need release runs that will allow me to feel less heavy."
Accept that there are many approaches regarding running -
some will say to start warming up for a light run, some will recommend stretching before and some will actually object and recommend stretching afterwards.
It's all a matter of experimenting with what's right for you and your body.
Try and know best, just do not take new chances before the next race, save it for another practice.
Gentle work of the feet joints before running -
rotations to the ankle, point and flex with the foot are important before running.
Check for sensitivity or pain before starting the run.
If you have started and a foot pain has already appeared, you may want to rest today.
Open the run with a light run and a slow pace -
combine the running with the movement of the palms and release them to the sides.
A movement of shoulder rotations (hands back and forth) will raise your energy quickly because it puts into the atmosphere and flows blood to the hands.
Do not overdo it -
there is a huge difference between positive willpower that contributes to improving the overall feeling and progress in training and continuing to run even though the body has already marked a mile ago that it is already enough for today.
Listen to the body, and it is learned excellently in yoga.
Post-Run Stretching -
Because running shortens my muscles, I combine exercises from the world of yoga to lengthen my muscle after my running workouts.
You can find lots of videos on YouTube that combine stretching after a run.
