Det er snart ved at være sæson for maratonløb i Europa. Du har trænet hårdt, længe og kontinuerligt. Du har sikkert set frem til en god oplevelse, men du har måske også nogle forventninger til dig selv. Din form er sikkert super, men er du ikke klar når løbet starter kl 9.00, så kan det hele være ligegyldigt.
Jeg vil efterhånden mene jeg kender vigtigheden i at ramme dagen. En typisk maratonløber har højest 2-3 maraton om året, altså kun 2, allerhøjest 3 løb som afgør om året er en succes eller fiasko.
Jeg vil forsøge at klæde dig bedst mulig på til, hvordan du rammer dagen.
- Kost
Sørg for at spise sundt til dagligt, og lad være med at lave store ændringer i din kost op til løbet. Kroppen er glad for rutiner, så spis det du plejer, hvis det er sundt. Når du rammer de mange firmaer som gerne vil sælge deres energiprodukter i expo-centeret, så gå elegant udenom dem. Der findes en række dumme fejl at begå – dårlig mave på grund af nye energiprodukter er én af dem. Du kan dog med fordel dagene op til dit løb spise ekstra mængder kulhydrater. Det er din primære energikilde under et løb. Man skal ikke lade sig forskrække af kulhydrater som løber. - Nedtrapning
Vigtigheden af nedtrapning er uhyr stor! Derfor hvis du har trænet hårdt op til et løb, så skal du også give kroppen mulighed for at blive frisk igen. 2-3 uger inden hovedmålet skal man starte med at trappe ned på mængde og kvalitet. Træner man 3-4 gange om ugen, så skal man ikke løbe færre dage om ugen, men mindske kvaliteten og mængden. Inden jeg løb Berlin Maraton 2016, så trappede jeg ned tre uger inden løbet. Første uge med ca. 20%, anden uge ca. 30% og ugen op til et sted mellem 40-50%.
Jeg oplevede selv i min nedtrapningsperiode, at jeg kunne mærke kroppen på en helt anden måde. Jeg følte jeg blev tungere, og det var hårdt at løbe en tur på 10km. Det er frustrerende, men man skal ikke tænke yderligere over det, for når du står på startlinjen, så er din krop frisk igen! - Søvn
Søvn er undervurderet i min optik. Som jeg hører blandt andre, så sover mange kun 5-7 timer i døgnet. Til sammenligning med de artikler jeg har læst omkring verdens bedste løbere, så sover de op imod 14 timer ud af døgnets 24 timer. Det er mange timer! Er det fordi de er dovne? Det vil jeg hårdnakket påstå de ikke er. Søvn er den restitution som virkelig er af betydning, og man kan hente meget ved at være frisk og udhvilet. Jeg oplever selv dagen inden et stort løb meget uro i kroppen – oftest en dårlig nats søvn! Dog er jeg af den overbevisning ud fra min egen erfaring, at en knap så god søvn dagen inden ikke har den største indflydelse på dit resultat. Derimod vil jeg mene man skal vænne sin krop til at være i gang på det tidspunkt løbet starter. Når jeg løber et løb, som starter kl 9:00, så står jeg op kl. 5:30, går i bad, spiser morgenmad kl 6, drikker kaffe og spiser en banan 1-1,5 timer før start. Det kommer jeg nærmere ind på senere. Dette tror jeg er meget vigtigt at vænne kroppen til, og så have i baghovedet at man skal have sine 7-8 timers søvn. - Sko
Sko, shorts, singlet. Det er de vigtigste ting for dig, og næsten alt andet er lir. Jeg kan dog se fordelen i at løbe med gps-ur! Som løber er dine sko det vigtigste udstyr. Forvent du har en skridtlængde mellem 1-1,5 meter og dividerer du det med 42 km, så har du taget ca. 27.000+ skridt på et maraton! Gå aldrig på kompromis med dine sko, og løb i nogle sko som er løbet til. - Massage
Det er ikke bare dine ben, som skal være klar, smidige og friske. Dine ben kan være nok så friske, men kan du ikke rotere optimalt i overkroppen, spænder du i skuldrene, eller er der anden ubalance i din krop generelt, så har dette også indflydelse på din præstation. Jeg investerer altid i en behandling hos massør, hvor jeg får æltet hele kroppen igennem senest to dage inden mit løb.
– en anden ting er at få styr på dine fødder (negle, vabler etc.) - Gameplan
Hver gang jeg er til løb har jeg lavet en gameplan. Jeg har set ruten, planlagt mine splittider, set vejrudsigten osv. Sørg for at være to skridt foran, så du ikke stresser dig selv på dagen. Du har sikkert haft flere måneder til at træne op til dit løb, hvorfor så ikke starte med planlægningen i god tid? Nogle af de ting jeg mener kan have stor indflydelse på dit har jeg været lidt inde på under “søvn”.
Jeg har dog flere punkter:♦ Planlæg din rejse til løbet (fly/bil, hotel) – Kig ruten igennem på hjemmesiden og visualiser løbet, hvor henter du startnummer osv.
♦ Hvornår vil du vågne, og hvad får dig i “game-mode”?♦ Hvad består din morgenmad af? – Spis det du er vant til!
♦ Forbered dit løbetøj dagen inden (startnummer, energi osv.)
♦ Hvordan og hvornår tager du ud til løbet (opvarmning osv.)
Jo mere gennemtænkt dit løb er, jo mindre har du at bekymre dig om. Du skal ikke stresse om morgenen når du skal til løbet – for du har måske allerede nok at se til i forvejen. Slap så meget af du kan inden løbet. Jeg har musik i ørene når jeg skal spise min morgenmad, og jeg vil også have tid til at ligge i sengen/sofaen 5-10 min efter morgenmaden med mit yndlingsnummer på højtalerne. Fortæl også de nærmeste der er omkring dig, om hvad din gameplan er. Det kan gøre det nemmere for dem at forstå dig. Min kammerat, Andreas Brunsgaard, som var med mig til Berlin Marathon 2016 var helt med på, at vi sad overfor hinanden og spiste. Vi snakkede bare ikke sammen, da jeg havde brug for at samle tankerne med noget roligt musik i ørene. Sørg for at undgå konflikter om morgen. Jo mere tingene er klare for dig selv, og dem som er omkring dig, jo større forståelse er der for de ting du gør.
- Pace
De løb jeg har deltaget i gennem min periode, som løber har altid de motionister som starter alt for hårdt ud. Tempoet kan de holde den første kilometer eller to, og så er det ellers bare en kamp resten af turen. Der vil jeg til enhver tid foretrække at slutte stærkt! De gange jeg har løbet bedst og slået mine PR er når jeg løber negativ split:
– løbe sidste halvdel hurtigere end første.
Det er ekstremt vanskeligt at løbe negativ split og kræver rutine – men det er en god fornemmelse!
Som jeg siger til mange jeg hjælper med løb er: løb jævnt hele vejen. Jeg husker da en tidligere dansk mester på maraton fortalte mig: “løber du 1 minut over evne på første halvdel, så taber du 3 minutter på anden halvdel”. Om det passer nøjagtigt ved jeg ikke, men det lyder langt fra forkert. Er du i tvivl om du selv kan holde dit planlagte tempo, så vil jeg anbefale dig at løbe med en fartholder, som findes til rigtig mange løb efterhånden. Du kan dog stadig ikke med garanti være helt sikker, da fartholdere også laver fejl! - Væskeindtagelse
Jeg har dummet mig flere gange her. Jeg løber i mine egne tanker, det hele går godt. Væskedepot 100m >>det har jeg ikke behov for, spild af tid!<<. Lige indtil jeg havde løbet 28 km i Rotterdam, hvor alt blev sort for mine øjne. Jeg havde netop løbet forbi et depot på 27 km, og næste depot ville være på 32 km. 4 km er langt når man får det skidt!
Man opnår IKKE et optimalt løb uden væske- og energiindtagelse.
Er der 10 grader under løbet skal du nødvendigvis ikke drikke lige så meget væske, som hvis der var 30 grader! Det giver rimelig meget sig selv. En mand på 100 kilo skal således også drikke mere end en mand på 70kg. Jeg drikker selv 1-2 kopper vand ved hvert væskedepot. Efter 15 km begynder jeg at drikke energidrik og almindelig vand på depoterne. Det svarer nok til ca. 1,5-2 liter væske på et maraton for mit tilfælde. I forhold til energidrik på de forskellige depoter, så undersøger jeg altid inden løbet, hvor stærkt de umiddelbart blander det. Hvis de blander det stærkere end jeg er vant til, så benytter jeg mig af mine gels. Mine gels har også et meget højt sukkeropløsning, men lige præcis den type gel jeg bruger har min mave vænnet sig til. Tager jeg andre mærker undervejs, som jeg ikke er vant til, så går det først galt.
Det vigtigste med væsken er at du får nok vand på din tur, og har du sørget for rigtig kost dagene op til, så har du heller ikke det store behov for ekstra energi under dit maraton.
Nyd din tur! Nyd din sejr – og sørg for at nyde det mere end på dagen. Når jeg har løbet 1/2 maraton eller længere, så bruger jeg et par uger for at komme tilbage til mit “normale” træningsniveau. Når jeg så er tilbage igen, så har jeg endnu mere mod på at TRÆNE endnu bedre! 🙂
Tusind tak for inspirationen. Jeg får brug for at ramme dagen, når jeg kaster mig ud i mit første marathonløb, i september??
Hej Jette,
Hvor er jeg glad for at det kan inspirere – og forhåbentlig kan det hjælpe dig til en god oplevelse til september 😉 ??
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