running too many miles
Knowing full well that you will have to last 42 kilometers on D-Day, you decide to try the experience at least once before the fateful date.
If the gesture will reassure you at the time, it could especially ruin your marathon.
“The goal is to run 42 kilometers over the whole week, planning three outings.
Otherwise, it's the best way to get hurt.
We can therefore do 20 km on Monday, the same distance on Wednesday, and 12 km on Saturday for example”, indicates Florence Rochereau, sports coach at the CMG Sports Club, and at home, specializing in running.
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Not watching your diet
"Food is 80% of success," says the coach.
The professional also reminds us that the lighter we are, the more efficient we are.
"The main thing is to have a balanced diet: have protein and carbohydrates at each meal (they build muscle), starches for energy and endurance, and vegetables at will."
Food is 80% of successFlorence Rochereau
The day before, eat pasta to get your carbohydrate fix.
You can even do it in the morning.
The last breakfast before the marathon must be taken at least three hours before the start.
"And to avoid any unpleasant surprises, do not opt for a breakfast that you have never eaten," adds the specialist.
Don't let your body rest
Sweating blood and water to meet the challenge is one thing, doing it intelligently is another.
Florence Rochereau reminds us: “it is at rest that the muscle is rebuilt.
If one overtrains, the muscle will be contracted permanently, and this will have no effect, apart from an increased risk of injury”.
The professional therefore advises listening to yourself in particular during the last two weeks preceding the marathon.
In any case, it is essential to listen to your body as much as possible throughout the training period.
The slightest sensation and the slightest pain must require a little rest, to see if it gets better.
Tendinitis or a small injury can become a tear or strain.
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Hooded parka in the colors of the French flag.
Le Coq Sportif / Photo Press
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Low sneakers in the colors of the French flag.
Le Coq Sportif / Photo Press
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Navy blue polo shirt flocked with the Le Coq Sportif logo and that of the French team at the Olympic Games.
Le Coq Sportif / Photo Press
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
A pair of navy blue gloves.
Le Coq Sportif / Photo Press
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses the French athletes at the Winter Olympics in Beijing
Le Coq Sportif dresses French athletes for the Winter Olympics in Beijing
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Set a goal too high
“The goal of the marathon is above all to finish it, not to respect a time that we have set ourselves,” underlines the coach.
No need to take up the challenge in less than 3h30, it is above all necessary to establish an objective linked to its capacity.
Otherwise, you risk injuring yourself and especially demotivating yourself because of unsuitable training.
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Do not do muscle strengthening at the same time
It is important not to just run when preparing for the marathon.
And this for a simple reason: “weight training is essential to strengthen the thighs and abs.
The more we are sheathed, the more we will perform on D-Day. The marathon is a long distance.
It is the muscles that help to hold on, especially during the last kilometres,” explains the specialist.
So, always keep a slot in the week for muscle building.
The coach recommends squats, lunges and cladding, with front and side planks.
All in long series, 15 to 20 repetitions.
The more we are sheathed, the more we will perform the day Jflorence Rocheau
Buy new sneakers before the marathon
Galvanized by the ordeal that awaits you, you treat yourself to new sneakers, just to boost your strides.
Nice pair, but (very) bad calculation.
"The shoes worn during the marathon must have been tested throughout the training period, and must not be more than a year old," recommends the coach.
Otherwise, you risk paying a high price for your carelessness, having sore feet, knees... For 42 km, it could be painful.
Do not test energy gels before D-Day
These are carbohydrate-rich gels, the purpose of which is to regenerate the body and provide energy during exercise.
They are often recommended.
The supplies are located every 5 or 10 kilometers, waiting for them can be long.
“But it is essential not to take them for the first time during the marathon, you must have tested them during your training.
We may not support them, which can ruin the marathon, ”warns the sportswoman.
Not stretching after workouts
If you want to keep running pain free, you need to stretch.
There is no point in devoting twenty minutes to it, 30 seconds per muscle is enough.
“By dint of running, the muscles are contracted.
The quadriceps, for example, revolve around the knee.
Without stretching, they will become too toned and the whole knee joint will rub, which can really prevent running, ”informs the sports coach.
Your sneakers must not be more than a year oldFlorence Rochereau
Focus especially on the hamstrings and quadriceps.
On the other hand, no stretching right after the marathon.
“The effort is too intense.
We can do cryotherapy and or massages, but we will only stretch the next day.
Always run at the same pace
Of course, you have to prepare your muscles to run for a long time.
This is all the same what you will have to do on D-Day. But don't forget to vary the pace.
This will increase your breathing capacity.
“Twice a week, do two rides longer than an hour, at a pace that allows you to talk at the same time.
During a session, alternate several rhythms to "shock" the heart.
Run 10 minutes quietly, then 5 minutes at the maximum speed at which you can still breathe during the effort,” advises Florence Rochereau.
* This article, originally published in January 2018, has been updated.
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