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Mental Tips for Marathon Running

0
7 months ago
by fairul in ,

How to Stay Focused and Mentally Tough…


Running a marathon tests your mental strength as much as it does your physical fitness. Each segment of the marathon has it own mental challenges. Here are some tips on how to win the mental battles throughout the marathon:

First 10 Miles:

Start out slow. When you start your marathon, you’ll feel strong and confident, but you must keep telling yourself to hold back. Running your first half slower than the second half (called a negative split) is the key to running a smart and enjoyable marathon. Take it slow. Your body will thank you during the second half of your marathon.

Run your own marathon. Don’t be worried if you see a lot of people passing you. Remember the tortoise and the hare? They may be starting out way too fast, so you’ll catch them later — at your own pace.

Don’t get too emotional. Try to stay as calm as possible for the first 10 miles. You’ll need to conserve your mental energy for the rest of the marathon.

Miles 11-20:

Break up the marathon. Start breaking up the race into smaller segments. It will make the distance feel more manageable. At mile 17, for example, think, “One six mile race, then it’s just about a 5K to go.”

Stay mentally tough. Your mental toughness will really start to be tested during these miles. Don’t give into periods of self-doubt and discomfort. Remember all the training that you have done and have faith in it. Think about how hard you have worked and how rewarding it will be to complete your marathon.

Beat boredom. Here’s when you really get to use all those boredom-battling tricks you tried out during your long runs. Do whatever it takes to keep your mind occupied: Sing songs, play mental games, count people, talk to other runners.

Miles 21-26.2:

Think outside the body. Chances are you will be feeling a little bit of pain during these miles. You will certainly feel tired. Let your mind take over from your body and try to focus on the outside — the spectators, the signs, the other runners, the scenery.

Set small milestones. Continue to break up the course, mile by mile. Start counting down the miles and the minutes.

Talk to yourself. At this point in the race, you need to dig down deep for extra strength. Use your running mantras. Remind yourself what you’ve sacrificed to get to this point. Remember how you’ve worked through fatigue during your training runs and how you can do it again.

 

Source: about.com

p/s: thanks Kak June for sharing this tips, in conjunction to the upcoming Stan Chart KL Marathon 2011. Though i’ll not be running marathon, this tips will be useful at all time.

Which Lens for Portrait Photography?

1
2 years ago
by fairul in

I found this to be a great tips on choosing lens for portrait photography.

From this video, it says that long lens is better. Why? Below are the reasons.

  • Narrow angle of view
  • Less distortion
  • Subject more comfortable
  • Compose shots easily

Some Tips and Tricks to assist your race!

0
3 years ago
by fairul in

Source : http://www.ironman703singapore.com/

Swim
The swim portion of this triathlon takes place in-shore, but in the ocean and there’s a couple of things worth remembering:

  1. Wear a comfortable but close fitting swim or tri suit
  2. Remember that hand paddles, fins or additional swim aids are illegal in the swim
  3. Remember that wetsuits in Singapore will likely not be allowed, as the water temp is above the maximum for optional use.
  4. Wear goggles designed for comfort, visibility and durability.
  5. Remember an anti fog solution can assist clear visibility, which in turn allows for straighter swimming and less apprehension.
  6. As you’re going to be racing in the ocean, make sure you practice in similar conditions as you can, as salt water and even small waves are impossible to reproduce in a pool.
  7. Train to cover the maximum distance in an efficient ‘crawl’ stroke.

Bike
The bike course, whilst flat will still test those with little experience. Stay well hydrated and check your nutrition plan before the event and start with all bidons full.

  1. Having a mat or towel next to your bike to stand on is helpful both for recognition of your gear, and on which to wipe off sand etc. that your feet will pick up coming out of the water. A transition mat makes it more comfortable to make it through your transition; it can also serve as shield between hot tarmac and your feet.
  2. Your bike. Any bike will make 90kms, but best to choose a bike that suits your budget and is as light and fitted with the most reliable componentry you can afford. Make sure you are fitted to your bike, and you are comfortable riding it. Also, make sure you have the right type of bike for your race as an MTB on knobbly tyres will be a hard slog for a Half Ironman (that’s not to say you can’t fit it with ‘slicks’ though!)
  3. Riding clothes, with padding in the right places, must be flexible and comfortable.
  4. Make sure you’ve tested and trained in all your bike gear and don’t change your bike set up close to the race.
  5. Do not ride youyr bike at any time whilst wearing an MP3 player of similar device. The use of these is BANNED in this event at any time.

Run
The run course is flat; but warm and will likely experience high humidity. Plan nutrition and hydration accordingly.

  1. In an Ironman 70.3 you may want to change to specific running clothing. Light tops and comfortable shorts will suffice, but a good tri suit will see you right throughout the event.
  2. Don’t forget to carry some nutrition. There will be some on course, but always plan ahead
  3. Be sure to train in the shoes and clothing you will race in. You want to make sure that these will be comfortable over long distances, doesn’t chafe you, and also remember to wear socks to lessen the chance of blisters…
  4. Using elastic laces will allow you to get in and out of your shoes quickly, but also means you haven’t got laces coming undone in the middle of your half marathon!
  5. Do not race wearing an MP3 player of similar device; this is an international event run to world rules. These devices are not allowed.

Transition And Aid Stations

  1. Remember to slow at all aid stations on both the bike and the run to you get your hydration and nutrition right
  2. If you drop a bidon in a bike station don’t panic, simply call and ride slowly ahead to the ‘last chance’ tables to pick up water or sports drink as you need it…going slow will assist you.
  3. If you pour water over yourself on the run it may get into your shoes and heighten the chance of blisters. Put ice or water in your HeadSweats hat and you’ll keep the coolness where you need it.
  4. Do wear a ‘cool’ scarf if you have them – ideal for cooling you on the run or bike…
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