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.

Settling on the right gear is a critical part of successful and comfortable training. The following are some of the main items to pay attention to

A marathon-training program takes around 10 weeks plus or minus. There are many programs of 8,10,12,16 etc weeks that prepare the body and mind for the races. here is why one needs to start training early