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ING Tips & Training
To run marathons in a foreign country requires a specific preparation and will meet up to your expectations.
Therefore purposive training is a must.
A general and remaining advice: Always listen carefully to the signals of your body and mind.
Nutrition
Nutrition is an important part of training and preparation. Especially the supply on the spot is very important. Our advice: Try if possible to take with you or buy on the spot those products which fits in your diet. Do not ever test new products.
Beverage
Learn to drink during training. Water out of a bottle is always good for you. Besides water you can also choose from a various range of sport drinks. Test the drinks during training and bring the one you like along to a marathon. Never take a risk with drinks as sometimes the marathon organization committee will pour a sport drink you are not used to. Drinking water is always without risks.
Training schedule
To have as many information as possible has to be the base for the training schedule and then the preparation period to a race; in the heart every marathon is different. Use the training schedule as a framework and adjust when needed. To keep a logbook is useful. Pay extra attention to your weight, sleep, rest, body temperature and eat and drink on a regular base.
Clothing
Always adjust your clothing to the circumstances. Always try to check the weather circumstances you may expect!
Footwear
Seek good advice concerning your race- and training footwear. Always take your racing shoes with you in your hand luggage.
Rest
Rest is one of the most important parts before, during and after your training and during your journey.
Time difference
Depending on your travel experience our advice is:
With a travel time of 4 hours or each increase of 4 hours you have to arrive one day or an increase of that day before the day the marathon will take place. (For every extra 4 hours travel you will need 1 day extra).
Wear comfortable clothing and footwear. Take with you your own food supply and water. Try to stretch frequently. Advice on arrival is always to run loose to activate the metabolism.
Click here >>> for the ING Globerunners training programm
Recovery program after the marathon
It might sound odd, but most runners are as anxious for the period after the marathon as the race itself. Of course the effort will cause that you will be mentally and psychically knock out for a period. But there is an alternative. What do you think of a recovery program with a lot of rest, that will be diverse and what will you make completely fit after a month.
Before you start with the recovering program read the advices below:
- Take good care of your glycol supply in your muscles so they will recover themselves. To influence this
process take 12 to 16 calories of carbohydrates per pound of your bodyweight per day. Also not forget to
take 300 to 400 calories of carbohydrates within two hours after a training session.
- Work precisely on the recovery of the flexibility and mobility of your body. Stretch always after each
training all your muscle groups for 15 minutes, especially those who are very sour. Exercise weekly to
promote the agility like hopping, jumping and walking on your toes and heels.
When this recovering period comes to an end you will feel fit again. You will be ready to increase the extension of your training. An increase of 5 to 10 percent per week is the best advice.
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