sports chronicles [7/7]
Final tips before and after the race
38th Freedom Marathon
Would you like to be as prepared as possible for this 38th edition? Then you're in luck! Every week, you'll find our sports chronicle, produced in collaboration with the Caen Athletic Club and Harmonie Mutuelle, health partner of the D-Day Landings Marathon. On the program: tips, advice and prevention to help you have the best possible experience on D-Day!
D-Day is fast approaching and you are nearing the end of your physical preparation. Now it's time to relax before the big day. To give yourself the best chance of success, here are some tips on the do's and don'ts.
BE CONFIDENT AND REASONABLE
The day before your race, do a final 20 minute session with 5/6 accelerations. Remember to stay well hydrated. Eat appropriately without overindulging or overindulging (alcohol). Make sure you get enough sleep and especially enough relaxation the night before the race. Simply be in good shape. On the day of the race, arrive early to avoid unnecessary stress. Warm up for 10 to 20 minutes by running ranges and accelerations.
Don't forget to tie a double knot in your shoes to avoid any inconvenience during your run.
OBJECTIVE N°1: HAVE FUN
In the days leading up to the event, do not try to repeat your race. Beware of over-training, enemy number one.
In terms of equipment, it is strongly recommended that you do not wear new shoes on D-Day, nor should you try out new solid or liquid gels. This is no longer the time to test new products that could cause you difficulties.
As for the race, position yourself at the right place at the start, in the airlock corresponding to your time objective. Respecting your starting gate also means respecting the other runners. Make sure you maintain your pace at the start, don't follow the peloton at the risk of burning your reserves. Simply run your race. Trust yourself and trust the pacemakers. They know the courses and their specificities by heart. They will know how to set the right pace to help you reach your goal.
Pacemakers will be on hand at the Pegasus Half Marathon and at D-Day Landings Marathon to guide you to the finish line according to your time target and in the best possible conditions.
MANAGE AND ENJOY YOUR RACE
During your race, make sure you manage your refuelling. Reduce your speed as you pass the refreshment tables, to take the time you need to refuel. Don't eat foods you're not used to, as your body may react badly to them. If you feel you're having difficulty during your run, don't stop, but reduce your pace for a few moments and then start again. The important thing is to manage your physical effort. Relax your arms and shoulders, and don't hesitate to join a group of runners to maintain your pace. The goal is to finish the race. Crossing the finish line will be your greatest reward.
Bands will be positioned along the course. Many spectators are also expected to cheer on the heroes of the day.
DO NOT NEGLECT THE RECOVERY PHASE
After the race, it is now time to rest. Remember to drink plenty of fluids to rehydrate.
Depending on the distance you have run, recovery should be at least as follows: 3 days after a 10 km run, 10 days after a half marathon and 20 days after a marathon. After that, favour complementary sports to running such as cycling or swimming. Your body needs rest to repair the damage caused by the intense effort. Take care of it.
Focus on the expertise of Thalazur, partner of the Freedom Marathon
Leader n°1 of Thalasso in France with 9 destinations on the French coast, Thalazur enriches its offer and offers sportsmen and women a wellness break in their 4* establishments in Cabourg and Ouistreham.
Hyperbaric oxygenation and cryotherapy, partners in your recovery sessions
Discover hyperbaric oxygenation, a physiological and natural technology. From the age of 20/25, our vessels age, resulting in a deficit in the supply of nutrients and oxygen necessary for the good health of our cells and the balance of our metabolism. Hyperbaric oxygenation is defined as the supply of oxygen by breathing inside a chamber where the pressure is higher than the atmospheric pressure. This technology has a therapeutic role but also a preventive one by fighting against the premature aging of our cells.
Finally, cryotherapy and its extreme temperature will relieve your little post-race pains. This technique consists of exposing the body to a temperature of between -130 and -160°C for a maximum of 2 to 3 minutes. It significantly improves many disorders (circulation, sleep, anxiety), relieves rheumatism (anti-inflammatory action) and is particularly applicable in the sports field in preparation, recovery or traumatology.
News : from June 21st, take advantage of the summer offers and day care packages. Open to all, 7 days a week. More information on Thalazur.fr
SET YOURSELF A NEW CHALLENGE
Keep up the momentum! First of all, you have certainly adopted a healthy diet in preparation for your race. Keep it up. Also, once you've recovered, it's time for a new challenge. Don't stop there, your running has only just begun. There are plenty of races throughout the year to challenge yourself. Don't hesitate to contact a club if you want to perform well.
This column is coming to an end. It's time to get ready for the big day. We wish you all a great event. The organization would like to thank Caen Athlétic Club and Harmonie Mutuelle for their advice.
