Tips no. 1:Stay focus with your objective. Regarding the pace band I mentioned, here is the link to print out your customise pace band. Check this out: http://www.runbundle.com/tools/pace-band-generator Every 5km marker you can check once. The markers are available as the race organiser will set it up. So don’t worry about that.
Tips no. 2: Stay calm and relax. By practicing meditation. Stay in a quite room, listen to smooth music, close your eyes, count your breath. Breath in through your nose, breath out through your mouth. Count from 1 to 10 and repeat. After once you are calm and relax, practice imagery session, imagine you run smooth the whole race, look forward all the time, stay with your target pace pacer and finish strong. Check this out, link to full marathon race course preview video: https://www.facebook.com/getBiiB/posts/1016373578515860
Tips no. 3: Stay hydrated all the time. Monitor your urine output, make sure it is clear, or light lemonade at max. If is dark yellow colour, then you are in dehydrated status. Minimum of 2% of dehydration can impair endurance performance. You can drink up to about 200ml of water for every 15-20 minutes to replenish body water level. A normal adult men need to drink at least 2.5-3.7 litres of water a day and for women it will be about 1.8-2.3 litres of water, but in some cases like those who tends to sweat more, you need to drink more than the average amount here.
Tips no. 4: Follow your own normal routine. Do not try to do new things like trying out new food, sleep late, play other sports which might have the risk to cause food poisoning, stomach discomfort, injury and so on. Also you can start to load up carbs in your diet. Have 1.5x of normal amount of food but remember to top up the carbohydrates nutrients. 4 grams of carbohydrate per pound (0.45kg) of your body weight yo maximise glycogen storage.
Tips no. 5: Smile. Whether it is intentional or unintentional smile, it’s going to help in reduce the rate of perceived effort while you running at your target pace. Smile also signal our body to release endorphins, also known as happy hormone. This hormone going to boost up your mind and you will be having a positive mindset. And so, remember to smile ;) while u run.
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