Marathon Training Section. Breaking Through the Wall

Published on: 27 October 2017 Last Updated on: 20 July 2024

Every runner knows what “to hit the wall” means and almost every runner lives in fear of it interfering with their race. During a marathon hitting the wall is the main problem, thus, breaking through wall is the number one priority as the success with the race depends on it.

The wall is considered as the most difficult period in a marathon when things transition from being just hard to being really very-very hard. It is a specific runner`s condition of sudden fatigue and loss of energy.

For most runners, the latest 6.2 miles (or 10-K) of the marathon are commonly the toughest part of the race when the legs feel like if they are made of cement, when the stomach is queasy, the head starts getting dizzy and negative thoughts flood the mind.

The wall is hard to describe to a non-runner as it`s something that needs to experience to understand. Jerome Drayton, winner of the 81^st Boston Marathon, said it best: “To describe the agony of the marathon to someone who’s never run it is like trying to explain the color to someone who was born blind.” Some athletes call it “wall”, some also call this state “bonking”. But it doesn’t really matter how to call it, it`s more importantly, what to do about it, namely, how to break through the wall and reach the finish line first.

The key to avoiding the wall or at least minimizing its impact on your race is understanding what`s going on in your body and preparing yourself for it with proper training, intelligent race management, right nutrition and appropriate hydration strategies.

Prepare Your Body For The Race

If you include the long training runs in your training program you’ll be able to train your body for the marathon. Your long runs are the best training for avoiding the wall as they will condition your muscle for a marathon distance. By the way, they help you build your endurance and make your muscles more injury resistant. You have to experience and stimulate the exertion of the marathon every day, preferably 16 weeks before it. Your long runs should be done slowly (at least 2 minutes per mile) than the marathon pace. Remember, here your goal isn’t a distance, here your goal is duration! For example, if you run training commonly lasts 4:30 hours, your long run should last 4 hours (it means 3 hours of long runs in the morning and an additional hour in the evening).

Analyze Nutrition Matters

When your aim is to win the marathon you have to draw your attention to the right nutrition strategy. If you prepare your muscles with daily progressive long runs that’s great, but don’t forget your muscles are fueled by using the combination of fat and glycogen. The harder you’re pushing yourself, the more fuel your body needs. So you should eat before the marathon and during it! At least 300 calories you need to take in an hour before the race to raise your blood sugar level and help your brain concentrate on the task. Then every hour of the marathon you should consume about 200 calories. That can be candy, a banana, cookies, energy gels or an energy bar. It would be better if you work out what fuel is easiest for you to transport, use and digest before the race.

Drink More Often

It`s equally important to stay hydrated during the marathon. When you lose water through sweat, your overall blood volume is decreased and that’s why there’s less blood available to carry oxygen to your muscles. So dehydration also leads to the marathon wall. Try not to pass the early water stops even if you feel that you’re not thirsty! By the time your body tells you it’s thirsty, you’re already dehydrated. You have to drink two 8-ounce glasses of water or sports drink 2 hours before the marathon and take in 6 to 8 ounces of water or sports drink at every water station every 15-20 minutes of the race (of course, depending on the weather conditions, your body size and sweat rate). This will help you avoid dehydration so your blood will move smoothly from your heart to your leg muscles, providing the oxygen to those muscles and shuttling waste products away. By the way, consuming enough fluids keeps sweat flowing that cools you down and helps you ease muscle cramps. Don`t be afraid to lose your precious time, just stop and drink. These few seconds will pay off further.

Follow Proper Marathon Race Management

The biggest and most common marathon race mistake is to start the marathon too fast. Of course, you feel so strong and full of energy early in the race, so you tend to run too fast. Don`t do that, in no case! If you want to cross the finish line you have not to overestimate your potential. Keep in mind that you have to save your energy for the last 6 miles.

Use Head Games To Reach The Finish Line

To make the last 6 miles easier you shouldn’t focus on how your body is feeling or your fatigue, if anything, you can visualize yourself in another situation and try to dissociate. For example, don`t concentrate on the race you may imagine yourself by the sea or visualize achieving your goal. The main thing is to think of something nice and you’ll cross the finish line before you know it!

As you see with the right training program and racing techniques, proper nutrition, hydration and mental strategies you can easily make the last 6 miles of your marathon and defeat the wall once and for all.

Helen Rogers is an editor of http://thecrossfitshoes.com/ She helps people get stronger. She shares running and sports questions, beauty tips. All her stories are result-oriented and make her readers become healthy, wealthy and wise.

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The Benefits of Drug Testing in the Workplace using Drug Test Cups

Included in an organization’s objective is to deliver consistent, high-quality products or services to its clients. This is difficult to achieve if employees are not working at their best. Fortunately, workplace drug testing can help make sure that employees are functioning at peak performance levels. Make use of the drug test cups that can provide you with maximum exposure. Here are the other benefits of workplace drug testing using drug test cups: 1. Drug test cups are user-friendly: Drug testing can be a very tedious process that could rob an organization’s valuable work hours. However, using drug test cups can eliminate this problem. Drug test cups are user-friendly because they are: Easy to use: You could choose from a wide range of variants for drug test cups. Each has a distinct feature that makes it easier to use. Such features include a larger cup opening, a slanted top for female use, and a mess-proof design. Instructions are also provided on the packaging to make the procedure more hassle-free. Fast-acting: Aside from being easy to use and understand, drug test cups also provide accurate results within minutes. This is a great advantage considering that drug test procedures done in laboratories could take 24 to 72 hours to yield results. If you are interested in availing drug test cups, then you can find some from Confirm BioSciences at https://www.confirmbiosciences.com/products/urine-drug-test-cups/. 2. Drug test cups are more convenient: You may be hesitant about conducting drug tests when you know that your time and money could be allotted for more economical purposes. Using drug test cups guarantees convenience for everyone in an organization because they can help you save on two things: Time: Having your employees undergo drug tests can take up a lot of time. The use of drug test cups can help eliminate this problem. Instantly, the employers can conduct drug tests on site with the need of only one sample and one test to take. Thus, the time for extra visits to a drug-testing laboratory can instead be allotted to more productive uses. Money: In the field of business, time is considered money. Administering drug tests in the workplace using drug test cups can lessen expenses. On average, drug test cups are priced at 7 USD per piece, which is far less than testing in a clinic which costs around 30 USD per lab test. 3. Drug test cups maintain safety in the workplace: Drug testing not only detects the presence of drug substances, but it also helps ensure the safety of the person tested and everyone else in the workplace. A pre-employment background check is essential in keeping an organization secure, and workplace drug tests is an essential part of that. Even regular employees who have been with a company for decades must still undergo drug testing. Drug tests can maintain safety in the following ways: Establishing trust: Certain occupations require employees to collaborate and work together as a team. Through the efficient use of drug test cups, everyone in the workplace can feel more comfortable when they know that they are working with people who won’t bring them harm. This will establish a professional environment that promotes peace of mind and camaraderie. Eliminating legal and financial liabilities: By establishing a safe workplace, employers can avoid legal and financial liabilities. If everyone undergoes drug testing, those suffering from drug addiction and abuse can be identified and can later be offered the help they need. This works on two levels since it prevents the concerned employee from further spiraling into addiction, while also protecting the rest of the employees from potential harm. 4. Drug test cups ensure the safety of employers: Drug testing in the workplace ensures the safety of both the employees and their employers. The state and performance of a company can be significantly affected by the condition of its top executives, which is why their health and well-being should always be a priority. There are several ways in which an employer can guarantee their own protection and make good use of drug tests in the workplace: The practice of pre-employment drug testing: Although pre-employment drug testing can require additional costs to the never-ending expenses of an organization, they actually serve more good than harm to the employers by meticulously screening the employees. Highly-problematic workers could disrupt the productivity of an organization faster than a bullet could leave a gun. The enhancement of company status: Maintaining a good reputation is a must in the field of business. Aside from the protection against various workplace hazards, drug testing is a great factor in keeping an organization’s name in high regard. Trust and confidence can then be acquired not only from the employees but also from potential clients. Indeed, drug testing provides various benefits to employers, employees, and clients of an organization. Through the use of drug test cups, this procedure can be accomplished quicker and more efficiently, without spending too much. Most importantly, it can help detect drug abuse and possibly save lives. Read Also: Not On The Straight And Narrow: 4 Telltale Signs Of Drug Use In Teens Cannabis Can Help In The Fight Against Drug Addiction What Are The Penalties For Drug Possession In Arizona?

Flexoplex Reviews: Is It the Best Joint Supplement Of 2020?

Joint pain is a discomforting symptom, is almost always accompanied by inflammation and limited mobility. Such manifestations are encountered in the older population, and especially in cases of arthritis. Apart from medication and physical therapy, one can consider taking joint health supplements such as Flexoplex to improve joint health. Flexoplex: Flexoplex is a natural joint health supplement, meant to relieve the painful swelling in minor and major joints. Moreover, thanks to its active ingredients, the supplement can help you resume everyday activities and improve your overall quality of life. Joint health supplements, such as Flexoplex, are recommended to those older in age. They can protect the joints against further deterioration and, at the same time, eliminate discomforting symptoms. However, they can also be taken by those who want to keep their joints healthy for as long as possible, maintaining the physiological range of mobility and preventing the cartilage from breaking down. How does Flexoplex work? The aging process is something we do not have power over. However, this does not mean we cannot act against the manifestations of this process, including the ones affecting the joints. Flexoplex addresses joint pain in a highly effective manner, eliminating inflammation and improving mobility. It targets both the symptoms and the root problem, providing beneficial results. There are several ways in which Flexoplex counteracts the consequences of aging, painful joints. With a revolutionary formula, it supports the joint repair process, reducing the amount of damage; it guarantees the healthy rebuilding and, thus, it reduces the risk of such problems in the future. A major problem associated with the aging process is the reduced amount of lubricating fluid in the joints. Given such changes, the cartilage can break down easily, leading to both pain and inflammation. Flexoplex can lubricate the joints and, thus, eliminate one of the most discomforting symptoms: stiffness. With a unique blend of ingredients, Flexoplex works to improve the overall range of motion. Thus, thanks to the newly obtained flexibility, one can resume previous activities and benefit from a better quality of life. Last, but not least, Flexoplex effectively relieves joint pain and inflammation. It works against all of the manifestations of arthritis, protecting the joints from future damage and keeping them mobile. Key ingredients of Flexoplex: The powerful joint pain relief formula is based on a number of carefully selected ingredients, each and every one of them with beneficial effects on suffering, aging joints. These are the active Flexoplex ingredients contained in this supplement: Glucosamine sulfate is a known ingredient, which supports joint health and cartilage flexibility. It provides effective relief from pain, especially in the case of osteoarthritis and when used in combination with chondroitin. Ensures proper joint lubrication and fights inflammation. Chondroitin sulfate improves joint mobility and relieves pain, being a good solution for osteoarthritis manifestations. It can support the cartilage to repair and rebuild itself, alleviating the joint discomfort in case of arthritis. It offers the best results when used together with glucosamine. Methylsulfonylmethane (MSM) addresses the manifestations of arthritis, providing relief from pain, inflammation, and associated muscle aches. Its efficiency is increased when used in conjunction with glucosamine. Rutin is a natural remedy with potent antioxidant properties. It is an excellent solution for arthritis, having the ability to reduce inflammation and provide relief from pain. It is recommended for rheumatoid arthritis, reducing the risk of associated deformities. Cat’s claw bark powder is another natural remedy, which has been in use for centuries. It has amazing pain-relieving and anti-inflammatory properties, being the perfect weapon against osteoarthritis and rheumatoid arthritis. Boswellia Serrata gum powdered extract is a traditional remedy, with amazing properties on the manifestations of osteoarthritis and rheumatoid arthritis. It has powerful anti-inflammatory properties, providing relief from joint pain and improving overall mobility. Hyaluronic acid keeps the joints lubricated and prevents the deterioration of the cartilage. It cushions the joints and improves the shock absorption ability, plus it has potent pain-relieving and anti-inflammatory properties (improves the overall functioning of the joints). Bromelain, which is naturally found in pineapple, can reduce inflammation and improve joint function. It reduces stiffness and joint discomfort, providing the best results when combined with rutin and trypsin. Trypsin is a highly effective ingredient, which can improve joint function, provide relief from pain and inflammation, and eliminate stiffness. As mentioned, its effect is enhanced by bromelain. Flexoplex usage: Flexoplex should be taken by anyone who suffers from joint health problems, with manifestations such as pain, inflammation, and loss of mobility. It is recommended for different types of joint conditions, including osteoarthritis and rheumatoid arthritis, addressing not only the symptoms but also the root problem. With regard to the dosage, this is of four tablets per day. You should take two tablets in the morning, a short time after breakfast, and another dose – of two tablets as well – before going to bed (approximately one hour before bedtime). Always take the tablets with a glass of water, as this ensures they will be effectively absorbed. When using Flexoplex, it is important to follow the instructions on the package to the letter. This will ensure that the joint health supplement does its magic and eliminates the problems you have been suffering from. When it comes to Flexoplex results, you can expect to see an improvement in overall mobility. You can also consult your physician on using this particular supplement. Where to find Flexoplex? Flexoplex is available for purchase online, on the website of the manufacturer. Here, you will find the best prices, as well as free shipping offers, discount coupons, and additional incentives. First-timers can purchase one bottle for the price of $39.95, receiving a free bottle of GreenPura and a 60-day money-back guarantee (return the product if not satisfied). The Dual Flex System is another interesting Flexoplex order, available at the price of $63.90. This offer comes with free shipping and, of course, a free bottle of Greenburg. You can also purchase three bottles of Flexoplex for $119.85, taking advantage of the 20% off coupon. Five bottles of the supplement are at the price of $199.75, with a 25% off coupon being available for all purchasers. Customer overviews: Flexoplex has received a number of positive reviews, being appreciated as a highly beneficial supplement for joint health problems. It has helped those with knee injuries recover faster, not to mention it represents an excellent solution for joint pain management. It has potent anti-inflammatory properties, providing relief from painful joint swelling. According to those who have used the supplement, Flexoplex is a superior product – in comparison to other similar products present on the market. It helps with the manifestations of arthritis and it improves joint function, especially in older people. As it has no side-effects, it can be taken by those who suffer from chronic pain, which is a huge advantage to consider. Joint pain and relief: Supplements such as Flexoplex address the common manifestations of joint problems, with pain being the number one problem. The blend of active ingredients works against joint pain, providing much-needed relief. With supplements such as Flexoplex, you can finally keep the pain under control. Apart from these supplements, you can go to physical therapy and obtain additional relief from the pain. Hydrotherapy is beneficial as well, and you can also follow an anti-inflammatory diet. You can also consult your physician and inquire about additional solutions to obtain pain relief in aching joints. Final verdict: Flexoplex is an excellent joint health supplement, with the active ingredients working to provide relief from pain and inflammation. It improves overall joint function, increases the range of motion and supports the repair process. With Flexoplex, you will keep your joints healthy for many years to come! Read Also: 7 Simple Exercises That Can Relieve Back Pain In No Time Ways To Emotionally Deal With Chronic Illness Growth Factor Plus Vs Peak Height – Grow Tall Supplement Reviews Some Supplements You Need To Know Right Now A Little On The Side…Or Not? Your Guide To Supplemental Insurance Featured image: slideshare.net

Fast-Track Recovery: Exploring The Healing Powers Of IV Drip Hydration

In the pursuit of optimal health and well-being, innovative approaches to wellness are continually emerging. One such method that has gained prominence in recent years is Intravenous (IV) hydration therapy. Originally used primarily in medical settings to treat dehydration and nutrient deficiencies, this technique has evolved into a popular wellness trend with claims of boosting energy, enhancing recovery, and promoting overall vitality. This article delves into the science behind IV drip therapy and its potential benefits in fast-tracking recovery. Rapid Rehydration and Nutrient Infusion One of the key benefits of IV hydration therapy is its ability to rapidly rehydrate the body. Dehydration can occur due to strenuous exercise, illness, or excessive alcohol consumption. IV therapy provides a direct and efficient means of replenishing fluids and electrolytes, allowing the body to quickly recover its optimal hydration levels. Additionally, Intravenous hydration therapy delivers a potent combination of vitamins and minerals into the bloodstream. This can be particularly beneficial for people with nutrient deficiencies, as the direct infusion bypasses potential absorption issues in the gastrointestinal tract. Nutrients like vitamin C, B vitamins, magnesium, and zinc are commonly included in IV formulations, each playing a vital role in various bodily functions such as immune support, energy production, and cellular repair. Post-Workout Recovery and Performance Enhancement Athletes and fitness enthusiasts have turned to Intravenous therapy to expedite recovery and enhance performance. After an intense workout, the body's nutrient stores can become depleted, and muscle tissues may undergo stress and inflammation. IV therapy provides essential nutrients that aid tissue repair, reduce inflammation, and promote muscle recovery. For athletes looking to optimize performance, this therapy can provide a competitive edge by maintaining optimal hydration levels and ensuring a balanced intake of key nutrients. Some IV formulations are designed to support endurance, stamina, and muscle function, making them popular among those aiming to excel in their respective sports. Boosting Immune Function and Wellness A strong immune system is essential for overall well-being and resilience against illness. Intravenous hydration therapy has gained attention for its potential immune-boosting effects, primarily through the infusion of high vitamin C. Vitamin C is known for its antioxidant properties and role in supporting immune cell function. By delivering vitamin C directly into the bloodstream, this therapy may offer a more efficient way to enhance immune response compared to oral supplementation. Moreover, individuals seeking relief from common ailments such as colds, fatigue, and migraines often utilise IV therapy. The direct infusion of nutrients can provide a rapid and effective way to alleviate symptoms and restore a sense of well-being. Holistic Wellness and Vitality Beyond the specific benefits mentioned, Intravenous therapy has become synonymous with holistic wellness and vitality. The experience of receiving an IV infusion in a comfortable and serene setting can contribute to a sense of relaxation and rejuvenation. Some individuals report an immediate boost in energy and mental clarity following a session, attributing these effects to rapid nutrient absorption and hydration. However, it's important to note that while this drip therapy offers potential benefits, it should not be considered a replacement for a balanced diet and a healthy lifestyle. Consulting with a medical professional before IV therapy is recommended, especially for individuals with pre-existing medical conditions or sensitivities to certain nutrients. In conclusion, IV drip therapy has transcended its medical origins to become a sought-after wellness practice, lauded for its rapid rehydration, nutrient infusion, and potential to expedite recovery. Whether used for post-workout rejuvenation, immune support, or a boost in overall vitality, Intravenous therapy has undeniably piqued the interest of those seeking innovative approaches to health and wellness. As the trend continues to grow, further research and understanding of its long-term effects will help determine its place in holistic well-being. Read Also: Empowering Lives With Occupational Therapy: How NDIS Makes A Difference Reimagining Mental Health: How Neurofeedback Therapy Is Shaping The Future Remotely? Psychedelic Therapy for Mental Health Conditions

Marathon Training Section. Breaking Through the Wall

Prepare Your Body For The Race

Analyze Nutrition Matters

Drink More Often

Follow Proper Marathon Race Management

Use Head Games To Reach The Finish Line

Read More :

Yoga For Pregnant Women

The miraculous benefits of Aqua Yoga

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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The Benefits of Drug Testing in the Workplace using Drug Test Cups

Flexoplex Reviews: Is It the Best Joint Supplement Of 2020?

Fast-Track Recovery: Exploring The Healing Powers Of IV Drip Hydration

Marathon Training Section. Breaking Through the Wall

Prepare Your Body For The Race

Analyze Nutrition Matters

Drink More Often

Follow Proper Marathon Race Management

Use Head Games To Reach The Finish Line

Read More :

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Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Follow Us

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