Are you ready for OSIM Sundown Marathon 2017? Get set with our checklist!
We are at the final stretch of the road to the OSIM Sundown Marathon 2017 and we at OSIM wanted to make sure you are well prepared for the challenge ahead! Be it for training, nutrition or recovery, we have gathered the Team Singapore Athletes’ expert advice from all our Sessions Before Sundown to give you the most comprehensive checklist you need to perform at your very best.
Have a look at our pre-OSIM Sundown Marathon checklist to for a quick overview on all the things to note before the big day!
Start off slow to condition your body. Then, gradually increase the distance you cover in each training session. Push (yet know) your limits! Under training is always better than over training.
Don’t just run, train smart
Do some cross training such as adding in gym sessions, cycling or even swimming. This can minimise injuries for inexperienced runners without a strong running base. Hold back or rest when you feel any strain or pain!
Run in a pack
Have your friends to run with you. It makes the runs seem shorter and a lot more enjoyable. You can also pace each other and motivate each other to go the distance!
If you are able to, get a physiotherapist to do an injury risk assessment. Work on your significant strength imbalances to help reduce injury risk! This way, your neuromuscular strength gains can help to minimise any heightened injury risk from any asymmetries you may have.
Fuel up the week before
In the final few days before the OSIM Sundown marathon, hydrate more and have more carbohydrates. This ensures your body has enough fuel stores to keep going on the marathon day itself.
You don’t need to be thirsty to hydrate
Hydrate every two to three kilometres you run, don’t wait till you’re thirsty! Your muscles will then be able to perform at their optimum. Dehydration will negatively affect your performance significantly.
Stretch, stretch, stretch!
After a tough training session, the first thing you should do is stretch. It helps reduce muscle soreness and tightness from the workout.
Therapeutic massage is the best kind of treatment after training hard. Not only is it good for your body, it is good for your mind too. You will feel as though you are ready to take on the world for another heart-pumping and muscle-aching workout.
And finally, one last advice!
The key is not to meet your target but to aim to exceed them. Challenge your limits every time you step on the track. You will end up surprising yourself every time!