Saltar navegación

Activa JavaScript para disfrutar de los vídeos de la Mediateca.

How To Prepare a Marathon - Contenido educativo

Ajuste de pantalla

El ajuste de pantalla se aprecia al ver el vídeo en pantalla completa. Elige la presentación que más te guste:

Subido el 30 de marzo de 2017 por Vã­ctor G.

72 visualizaciones

Más información Transcripción

Descargar la transcripción

Hello, I'm Víctor de la Varga from Third Sea and in this documentary I will talk about how to prepare a marathon. 00:00:00
Running a marathon is not that easy. You must prepare very well before the event. 00:00:07
I will tell you the three main things you must do for preparing yourself. 00:00:12
First of all, and I think everyone knows what will I say, is to go running. 00:00:17
It is very important to go running every day for your body to get used to the effort that a marathon requires. 00:00:23
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. 00:00:30
The time that you take running this distance depends on how long you have been training. 00:00:45
And the month, month and a half before the race, go running a bit more, like until 35-40 km, 00:00:51
for starting to get more used to longer distances. 00:00:58
If you are a beginner, you must start training like half a year before. 00:01:01
Start with no more than 5 km, and then go increasing the range of km, 00:01:06
until you feel you are comfortable running that distance take your time and don't fasten the 00:01:12
process next and for my opinion the most important one is the diet this part of the preparation is 00:01:17
the one that can give you the plus energy that you will need on your race during the period 00:01:25
of preparing the marathon is very important to eat very healthy and have a well-balanced diet 00:01:31
because if not you will gain more kilograms and that won't be very good at 00:01:37
the moment of running. For having a balanced diet you must eat of everything 00:01:42
but mostly of carbohydrates that will give you a lot of energy and also 00:01:47
vitamins, minerals and a lot of water for hydrating yourself and not getting sick 00:01:53
at any moment. Runners usually for gaining the energy they eat a lot of 00:01:58
pasta cereals bread that are the food with more nutrients also eating a lot of fruit and vegetable 00:02:03
gives you a lot of strength and makes the nutrients dissolve better due to the water 00:02:11
this food has we also have to eat some proteins for gaining amino acids that are essential for 00:02:16
our body but not too much because if not we will finally get many of them and get some kilograms 00:02:22
and we don't want that for running a marathon it's better if your weight is not too high but people 00:02:29
from with 85 90 kilograms can pro if they propose it they can do it one main rule that many people 00:02:35
do the day before in a race is to eat carbohydrates or having the next day a lot of energy 00:02:43
talking about the moment of running not everything is great the carbohydrates doesn't last forever 00:02:49
and when they end the body starts to burn the glucose and the amino acids 00:02:56
stored in the body. For this reason people that run a lot are mainly very thin 00:03:00
because the fats in their muscles are burned and the muscles have nothing so 00:03:06
their body mass is very low. And last but not least the mental preparation. This is 00:03:12
a very important point of the marathon preparation. Before the race you must be 00:03:18
concerned about what you are going to do and that you will suffer a lot encourage yourself and tell 00:03:23
that you can make it and your conscience will help you to believe in yourself and that's all 00:03:31
i hope you enjoyed and now and know more about preparing any physical effort thanks for watching 00:03:37
Idioma/s:
en
Materias:
Biología, Geología
Niveles educativos:
▼ Mostrar / ocultar niveles
  • Bachillerato
    • Primer Curso
    • Segundo Curso
Autor/es:
Víctor (3C)
Subido por:
Vã­ctor G.
Licencia:
Todos los derechos reservados
Visualizaciones:
72
Fecha:
30 de marzo de 2017 - 12:20
Visibilidad:
Público
Centro:
IES ALPAJÉS
Duración:
03′ 50″
Relación de aspecto:
1.78:1
Resolución:
1280x720 píxeles
Tamaño:
9.82 MBytes

Del mismo autor…

Ver más del mismo autor

EducaMadrid, Plataforma Educativa de la Comunidad de Madrid

Plataforma Educativa EducaMadrid