Top 10 Ways To Train for a Marathon Part II
From the desk of Jessica L. Molleur, Lic. Ac. DNBAO... Here is the continuation of our Top 10 Ways to Train for a Marathon Part...
6. Don’t Bonk!
Bonking, otherwise known as “crashing” or “hitting the wall” is the dreaded, race-day phenomenon causing endurance athletes to suffer from exhaustion, extreme muscle fatigue, and symptoms of hypoglycemia. In addition to carbohydrate loading, watch for signs of overtraining as you prepare for your event. Symptoms include a higher resting heart rate, low appetite, high blood pressure, weight loss, difficulty sleeping, irritability, and generalized fatigue. If you notice any of these signs, reevaluate your training or see an expert before you get deeper into your workouts.
7. Discover Massage
If you’ve never had a good excuse to treat yourself to a regular massage, here’s your chance. Regular massage reduces lactic acid build-up that can cause cramping and contribute to muscle fatigue. A great sports massage can improve your range of motion while managing aches and pains. If you can’t find the time to get regular massages during your training, schedule a session one to two weeks before your event, visit the massage tent after you cross the finish line, and have a massage within seven days after your big race.
8. Belly Up to the Pasta Bar
It’s time to make friends with complex carbohydrates. Incorporating a nutrition program customized for your refueling needs can be more challenging than completing your first 10K. Some of you should belly up to the pasta bar, while others will focus on electrolyte replacement, hydration, and increasing essential fatty acids. Sitting down with a nutritional counselor can take the guess work out of what to eat for those 1,000 meals each year. Don’t forget those post-run snacks to help refuel your glycogen stores. Start with a nut-butter and a banana for your muscles (and belly) will thank you.
9. Stay Local
Sign up for local events to help keep you on track. Choose races that correspond with the mileage you are working towards. The anticipated races will keep you motivated to work towards short-term goals and it's always good to get SWAG (Stuff We All Get). Hello, goody bags, t-shirts, energy bars, and coupons!
10. Try Sport Psychology
Endurance training is all about mental preparation. To prepare for your next event, experiment with different forms of relaxation such as meditation, visualization, and body awareness. If you don’t know where to begin, try yoga. Each yoga session, will help you clear your mind, develop powerful breathing techniques, and visualize your sweet race-day success.
Jessica L. Molleur, Lic.Ac., DNBAO
Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women's health, infertility, and sports medicine. She is the owner of OMBE, an integrative health center located in Copley Square in Boston, MA. For more information about acupuncture or OMBE, visit www.ombecenter.com or email firstname.lastname@example.org to schedule a complimentary acupuncture consult.