1
00:00:00,050 --> 00:00:07,049
Hello, I'm Víctor de la Varga from Third Sea and in this documentary I will talk about how to prepare a marathon.

2
00:00:07,049 --> 00:00:12,050
Running a marathon is not that easy. You must prepare very well before the event.

3
00:00:12,050 --> 00:00:17,050
I will tell you the three main things you must do for preparing yourself.

4
00:00:17,050 --> 00:00:23,050
First of all, and I think everyone knows what will I say, is to go running.

5
00:00:23,050 --> 00:00:30,050
It is very important to go running every day for your body to get used to the effort that a marathon requires.

6
00:00:30,050 --> 00:00:45,130
If you are an experienced runner, that means you have run half marathons and 10km races and you want to get a good mark on this race, the best option is to go run every 2 days, between 15 and 20km without stopping.

7
00:00:45,130 --> 00:00:51,130
The time that you take running this distance depends on how long you have been training.

8
00:00:51,130 --> 00:00:58,130
And the month, month and a half before the race, go running a bit more, like until 35-40 km,

9
00:00:58,130 --> 00:01:01,130
for starting to get more used to longer distances.

10
00:01:01,130 --> 00:01:06,129
If you are a beginner, you must start training like half a year before.

11
00:01:06,129 --> 00:01:12,129
Start with no more than 5 km, and then go increasing the range of km,

12
00:01:12,129 --> 00:01:17,650
until you feel you are comfortable running that distance take your time and don't fasten the

13
00:01:17,650 --> 00:01:25,409
process next and for my opinion the most important one is the diet this part of the preparation is

14
00:01:25,409 --> 00:01:31,650
the one that can give you the plus energy that you will need on your race during the period

15
00:01:31,650 --> 00:01:37,329
of preparing the marathon is very important to eat very healthy and have a well-balanced diet

16
00:01:37,329 --> 00:01:42,950
because if not you will gain more kilograms and that won't be very good at

17
00:01:42,950 --> 00:01:47,870
the moment of running. For having a balanced diet you must eat of everything

18
00:01:47,870 --> 00:01:53,250
but mostly of carbohydrates that will give you a lot of energy and also

19
00:01:53,250 --> 00:01:58,329
vitamins, minerals and a lot of water for hydrating yourself and not getting sick

20
00:01:58,329 --> 00:02:03,370
at any moment. Runners usually for gaining the energy they eat a lot of

21
00:02:03,370 --> 00:02:11,689
pasta cereals bread that are the food with more nutrients also eating a lot of fruit and vegetable

22
00:02:11,689 --> 00:02:16,490
gives you a lot of strength and makes the nutrients dissolve better due to the water

23
00:02:16,490 --> 00:02:22,810
this food has we also have to eat some proteins for gaining amino acids that are essential for

24
00:02:22,810 --> 00:02:29,370
our body but not too much because if not we will finally get many of them and get some kilograms

25
00:02:29,370 --> 00:02:35,689
and we don't want that for running a marathon it's better if your weight is not too high but people

26
00:02:35,689 --> 00:02:43,610
from with 85 90 kilograms can pro if they propose it they can do it one main rule that many people

27
00:02:43,610 --> 00:02:48,969
do the day before in a race is to eat carbohydrates or having the next day a lot of energy

28
00:02:49,930 --> 00:02:56,009
talking about the moment of running not everything is great the carbohydrates doesn't last forever

29
00:02:56,009 --> 00:03:00,990
and when they end the body starts to burn the glucose and the amino acids

30
00:03:00,990 --> 00:03:06,509
stored in the body. For this reason people that run a lot are mainly very thin

31
00:03:06,509 --> 00:03:12,449
because the fats in their muscles are burned and the muscles have nothing so

32
00:03:12,449 --> 00:03:18,930
their body mass is very low. And last but not least the mental preparation. This is

33
00:03:18,930 --> 00:03:23,590
a very important point of the marathon preparation. Before the race you must be

34
00:03:23,590 --> 00:03:31,270
concerned about what you are going to do and that you will suffer a lot encourage yourself and tell

35
00:03:31,270 --> 00:03:37,990
that you can make it and your conscience will help you to believe in yourself and that's all

36
00:03:37,990 --> 00:03:45,349
i hope you enjoyed and now and know more about preparing any physical effort thanks for watching