In urban areas, running a marathon seems to be a trend. This activity, which is often the site of a health campaign, requires careful preparation, from physical to psychological preparation. This is because the marathon distance is far and requires quite a long travel time.
Marathon running is one of the first athletics in the Olympic Games in Greece in 1896. Although it has been done for a long time, marathon running still exists today. Even lately, marathon running is often held in various social events and fitness campaigns.
Understanding the Benefits of Marathon Running
Both marathon running and light running both have tremendous benefits in losing weight. A study even revealed that running is the most effective sport to burn calories in the body.
Running in a distance of 1.5 kilometers (km) alone can burn 100 calories. Especially if the distance you travel by running is 5 km, 10 km, 21 km (half marathon), or 42 km (full marathon). Calories burned are certainly very much.
In addition to losing weight, other benefits of running a marathon are to make the heart healthy, increase endurance, add experience because of exploring new places, and expand social relationships by attending events that are attended by many people you don't know.
Important Things You Need To Prepare Before Running a Marathon
Although only running, but never underestimate this one sport. To finish running a marathon, you need careful preparation, including:
1. Consult a doctor
The first and foremost thing to do before you start training to run a marathon is to undergo a thorough physical examination at the hospital.
The point is to make sure your body is able to deal with the pressures of marathon running. This is important, especially if you have a history of heart disease or high blood pressure, or have not exercised regularly.
2. Exercise routine
Since marathon running is a sport that requires strong physical endurance, it is important to exercise regularly to prepare your physical condition.
You can join a training program with a marathon instructor or join a marathon runner community, to get safe and correct direction in running a marathon.
3. Proper sports equipment
Use shoes and clothes that are specifically designed for running. This will keep you from injury when running a marathon.
To avoid injury, you should also not wear new shoes when running a marathon. Use shoes that you use often during running exercises, because your feet are used to the shape of the shoes.
4. Consumption of healthy foods
Before running a marathon, it's important to eat healthy and nutritious foods, especially foods that are rich in carbohydrates, such as rice, bread, and pasta. This is because carbohydrates are very useful in storing body energy.
You are also encouraged to eat vegetables, fruits, whole grains, and foods that are rich in protein and omega-3 fatty acids. Be sure to consume enough calories every day, and also meet your fluid needs by drinking plenty of water.
There are many benefits of running a marathon that you can get. However, take the steps to prepare for the marathon above to avoid injury while doing so.
When running a marathon, try to keep your body well hydrated, adjust your breathing patterns, and prioritize safety, especially when running on public roads.
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