Is the training for a marathon healthy?

Hero or madman? Marathon without training

5 tips for the spontaneous marathon

You're the boss - but there is at least a few pieces of advice you should follow if you venture out on the marathon distance without training. The marathon will hurt, no question about it. But use your common sense and try to hear when your body is really down. Pre-race illnesses include: B. a clear sign to call off the start. Our tips:

1 DOCTOR'S CHECK Anyone who does not have a medical check-up before a spontaneous marathon is not only unreasonable, but tired of life. Above all, the cardiovascular system should be carefully checked. Performance diagnostics that determine which heart rate should be aimed for in the marathon are also helpful.
2 FOOTWEAR It makes little sense to buy new shoes shortly before a marathon. It is important that you wear shoes that are well broken in and that do not chafe. A good compromise, if you don't want to hit the slopes in your old shoes: wear the shoes every day and go jogging with them at least a few times.
3 TAPERING This is what professionals and ambitious amateur athletes call reducing the scope of training before a competition. Background: The body should go to the start well rested. So there is no point trying to catch up on the missed training in the two weeks before the run! A casual 20-minute run two days in advance helps to boot up the system.
4 SPEEDOMAT Your own pulse is the best indicator of the right speed. Run with a heart rate monitor and check regularly whether you are still in the green zone (define beforehand using performance diagnostics!).
5 DRINK Take every (!) Refreshment station with you and drink at least a few sips. After 20 kilometers you should grab half a banana or a bar.