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.

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.

A few weeks/days before a big race takes place, many people take to the roads or gyms to train for the race. This is the opposite of what training programs call for. The weeks before a race are meant to reduce the mileage covered per week. A marathon-training program takes around 10 weeks plus or minus.Keep it here for daily training tips.

Correct running shoes are a very important part of running. They lessen the impact of your step and cushion your feet from the heavy landing. The landing force on the shoes when running is about three times the body weight regardless of how fast or slow we are running.

Running is said to come naturally, However, when we run often for fitness or competition,we cannot overlook our running technique.In as much as all of us have a unique and personal running style,it is important to incorporate proper running technique to our style.

Planks are very effective exercise because they engage multiple muscle groups simultaneously. These are erector spinae, rectus abdominis (abs), gluteus maximus (glutes), and quadriceps (quads) among others. There are many forms namely Classic PlankSide Plank,Spidermans,side plank toe touches. Benefits of a plank  are a stronger core, toned upper and lower body, better balance and mental clarity.