What you eat and drink can make or break your race.It’s important to have a nutrition plan for the week leading up to your marathon. This provides the perfect complement to your taper and gets you to the race in a perfect shape. The plan needs to start early in the training by consuming all that the body requires for energy, muscle repair and body immunity.

This is important for a runner not only to help maintain good health but also promote optimal performance. A balanced diet for healthy runners should include carbohydrates, protein, fats, vitamins, and minerals. Balanced meals for runners should comprise roughly 20 percent fats, 60 percent complex carbohydrates and 20 percent proteins. Ensure that you consume plenty of fresh fruits and vegetables.

Staying well hydrated is vital to successful marathoning during training, and racing. Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, negatively impacting performance. Blood and other fluids help remove waste products and bring nutrients to tissue for repair.Dehydration in athletes may lead to fatigue, headaches, decreased coordination, and muscle cramping.

TIP 1.Warm up This is the gradual increase in intensity of physical activity. It prepares the body for exercises by gradually increasing the heart rate and circulation, loosens the joints and reduces the potential for muscle and connective tissue injuries. Increased blood flow to the muscles enhances delivery of oxygen and nutrients promoting energy production required for vigorous activity.