{"id":11657,"date":"2023-10-31T12:31:48","date_gmt":"2023-10-31T16:31:48","guid":{"rendered":"http:\/\/www.zeel.com\/g\/?p=11657"},"modified":"2023-11-04T11:46:42","modified_gmt":"2023-11-04T15:46:42","slug":"4-mistakes-to-avoid-before-running-a-marathon","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/fitness-training\/4-mistakes-to-avoid-before-running-a-marathon\/","title":{"rendered":"4 Mistakes to Avoid Before Running a Marathon"},"content":{"rendered":"\n<p>To some, there is nothing more frightening than the very thought of running a marathon. To marathoners \u2013 or aspiring marathoners \u2013 there is nothing more frightening than a last-minute race-day mistake.<\/p>\n\n\n\n<p>Running a strong, healthy race can be simple; all it takes is a bit of intelligence in the days leading up to the main event. Here, Zeel Nutrition Expert Lauren Antonucci, highlights some common mistakes to avoid before running a marathon\u2014and what to do instead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Don&#8217;t Over-invest in the Idea of Carb-loading<\/h2>\n\n\n\n<p>Most marathoners are aware of the concept of carb-loading\u2014the idea that they should increase the number of carbohydrates consumed in the days leading up to the race. Although runners do need to make sure they have an adequate intake of carbs, Lauren generally finds that, if marathoners are not careful, they can end up overdoing it.<\/p>\n\n\n\n<p>So don\u2019t just throw more carbs on top of what you\u2019re already eating; this can lead to bloating and a \u201cheavy\u201d feeling on marathon morning<\/p>\n\n\n\n<p><strong>INSTEAD:<\/strong> Decrease the amount of protein consumed during that final week to make room for extra carbs. You&#8217;ll be training less anyway, and your muscles should already be repaired from your last long run, so it\u2019s okay to cut back on protein.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-white-color has-text-color has-background wp-element-button\" href=\"https:\/\/www.zeel.com\/massage-on-demand\/services?utm_source=blog&amp;utm_medium=web&amp;utm_campaign=editorial\" style=\"border-radius:4px;background-color:#333333\" target=\"_blank\" rel=\"noreferrer noopener\">Feed Your Muscles With a Massage<\/a><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Don\u2019t Try Anything New<\/h2>\n\n\n\n<p>Introducing a new ingredient to your GI system can lead to distress and unwanted discomfort the day before or day of the marathon.\u00a0\u201cThe week before the marathon is <strong>not the time to try any new recipes or restaurants<\/strong>,\u201d Lauren says. This includes ordering your favorite dish at a new restaurant. Lauren cautions that each kitchen and chef prepares dishes differently and varies their use of spices and herbs.<\/p>\n\n\n\n<p><strong>INSTEAD: <\/strong>Lauren suggests that runners stick to restaurants and meals they know well. If you\u2019re traveling to your race, order what you think is safest on the menu. The less complicated, the better. And of course, don\u2019t be afraid to ask your waiter questions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Don\u2019t Under-Hydrate<\/h2>\n\n\n\n<p>As a fierce competitor herself, Lauren understands the fear that over-hydrating could force a runner to stop and pee during the race\u2014resulting in the loss of precious time. But, as Lauren assures us, \u201cThe importance of <strong>starting and finishing the race while hydrated<\/strong> trumps the time that it might cost you to stop to pee once or twice.&#8221;<\/p>\n\n\n\n<p><strong>INSTEAD:<\/strong> Be sure to drink <strong>24 oz. of water in the morning<\/strong>. New York start times are later than most races, Lauren notes, so everyone should be sure to drink plenty of water early on. Drink another 8\u201312 oz. as you get close to the race start.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Don&#8217;t Skimp on the TLC!<\/h2>\n\n\n\n<p>To say marathon running is taxing on your musculoskeletal system is an understatement, and recovering takes more than just stopping and catching your breath. The best way to optimize your recovery is to include strategic massage in your <a href=\"https:\/\/www.zeel.com\/blog\/fitness-training\/ironman-training-and-recovery-massage\/\" target=\"_blank\" rel=\"noopener noreferrer\">training and recovery<\/a>.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.zeel.com\/massage-techniques\/swedish-massage\" target=\"_blank\" rel=\"noopener noreferrer\">Swedish massage<\/a> or <a href=\"https:\/\/www.zeel.com\/massage-techniques\/sports-massage\" target=\"_blank\" rel=\"noopener noreferrer\">sports massage<\/a> every 2 to 4 weeks<\/strong> will help keep your muscles limber and any potential injuries in check at all points in the training cycle. This should be a basic component of any runner&#8217;s training regimen, for both prevention and recovery. <a href=\"https:\/\/www.zeel.com\/massage-on-demand\/services?utm_source=blog&amp;utm_medium=web&amp;utm_campaign=editorial\" target=\"_blank\" rel=\"noreferrer noopener\">Book yours now.<\/a><\/p>\n\n\n\n<p><strong>Sufficient rest and a regular sleep schedule<\/strong> are imperative for race performance and recovery, too, so if you struggle to fall or stay asleep, a <a href=\"https:\/\/www.zeel.com\/massage-techniques\/sleep-massage\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>sleep massage<\/strong><\/a> will ensure your body is primed for rest, relaxation, and recovery when you need it the most. Need help with your zzz&#8217;s? <a href=\"https:\/\/www.zeel.com\/in-home-massage\" target=\"_blank\" rel=\"noopener noreferrer\">Start here.<\/a><\/p>\n\n\n\n<p>After a race, you should give your body at least 48 hours to recover from the immediate muscle trauma. But you&#8217;ll <strong>recover faster and reduce your risk of injury by booking a <a href=\"https:\/\/www.zeel.com\/massage-techniques\/deep-tissue-massage\" target=\"_blank\" rel=\"noopener noreferrer\">deep tissue massage<\/a><\/strong> once you&#8217;re no longer sore.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-2 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-white-color has-text-color has-background wp-element-button\" href=\"https:\/\/www.zeel.com\/massage-on-demand\/services?utm_source=blog&amp;utm_medium=web&amp;utm_campaign=editorial\" style=\"border-radius:4px;background-color:#333333\" target=\"_blank\" rel=\"noreferrer noopener\">Book an In-Home Massage<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>To some, there is nothing more frightening than the very thought of running a marathon. To marathoners \u2013 or aspiring marathoners \u2013 there is nothing more frightening than a last-minute race-day mistake. Running a strong, healthy race can be simple; all it takes is a bit of intelligence in the days leading up to the&hellip;<\/p>\n","protected":false},"author":2,"featured_media":25335,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1523],"tags":[1524,186,381,577,582,852,996],"thb-sponsors":[],"class_list":["post-11657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-training","tag-carb-loading","tag-carbohydrates","tag-fitness-2","tag-marathon","tag-massage","tag-nutrition-2","tag-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Mistakes to Avoid Before Running a Marathon - Zeel<\/title>\n<meta name=\"description\" content=\"Running a marathon takes strategy and discipline. 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