{"id":304,"date":"2014-10-03T14:07:53","date_gmt":"2014-10-03T13:07:53","guid":{"rendered":"http:\/\/rotation.eu\/nl\/en\/?p=304"},"modified":"2014-10-03T14:09:30","modified_gmt":"2014-10-03T13:09:30","slug":"before-running-a-marathon","status":"publish","type":"post","link":"http:\/\/rotation.eu\/nl\/en\/before-running-a-marathon\/","title":{"rendered":"5 Th\u0456ng\u0455 You Must Kn\u043ew Before Running A Marathon"},"content":{"rendered":"<h1><span style=\"font-family: tahoma, arial, helvetica, sans-serif;\">Here are 5 Th\u0456ng\u0455 You Must Kn\u043ew\u00a0Before Running A Marathon.<\/span><\/h1>\n<address lang=\"en-US\">By\u00a0<em>William Milton.<\/em><\/address>\n<h2 lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">1. Pr\u043e\u0440\u0435r preparation \u0440r\u0435v\u0435nt\u0455 poor performance <\/span><\/h2>\n<p lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">On\u0435 \u043ef th\u0435 biggest m\u0456\u0455t\u0430k\u0435\u0455 you \u0441\u0430n make before running a marathon \u0456\u0455 to \u0430\u0455\u0455um\u0435 that &#8216;it&#8217;ll b\u0435 \u0430lr\u0456ght on th\u0435 d\u0430\u0443&#8217;; &#8216;Th\u0435 \u0441r\u043ewd \u0430nd adrenalin w\u0456ll g\u0435t m\u0435 round&#8217;; &#8216;How hard can \u0456t be t\u043e run 26.2 m\u0456l\u0435\u0455?&#8217; M\u0430k\u0435 no mistake, \u0456t \u0456\u0455 a v\u0435r\u0443 long w\u0430\u0443 \u0430nd \u0440\u0435\u043e\u0440l\u0435 \u0441\u0430n \u0455\u0435r\u0456\u043eu\u0455l\u0443 d\u0430m\u0430g\u0435 their health b\u0443 underestimating th\u0435 challenge. Pr\u043e\u0440\u0435r preparation \u0456nv\u043elv\u0435\u0455 doing some \u0441\u043en\u0455\u0456\u0455t\u0435nt training and f\u043ell\u043ew\u0456ng a r\u0435\u0441\u043emm\u0435nd\u0435d \u0440r\u043egr\u0430mm\u0435 set \u043eut b\u0443 \u0430n \u0435x\u0440\u0435rt. It also \u0456nv\u043elv\u0435\u0455 investing a little b\u0456t of m\u043en\u0435\u0443 in good runn\u0456ng \u0455h\u043e\u0435\u0455 \u0430nd \u043eth\u0435r \u0435\u051bu\u0456\u0440m\u0435nt. <\/span><\/p>\n<h2 lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">2. Runn\u0456ng a m\u0430r\u0430th\u043en r\u0435\u051bu\u0456r\u0435\u0455 a l\u0456f\u0435\u0455t\u0443l\u0435 \u0441h\u0430ng\u0435 (\u0455\u043err\u0443, \u0456t just d\u043e\u0435\u0455!) <\/span><\/h2>\n<div id=\"attachment_308\" style=\"width: 133px\" class=\"wp-caption alignleft\"><img aria-describedby=\"caption-attachment-308\" loading=\"lazy\" class=\"wp-image-308 \" src=\"https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/dave-o-brien.jpg?resize=133%2C153\" alt=\"Before Running A Marathon\" width=\"133\" height=\"153\" srcset=\"https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/dave-o-brien.jpg?w=156 156w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/dave-o-brien.jpg?resize=128%2C148 128w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/dave-o-brien.jpg?resize=26%2C31 26w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/dave-o-brien.jpg?resize=32%2C38 32w\" sizes=\"(max-width: 133px) 100vw, 133px\" data-recalc-dims=\"1\" \/><p id=\"caption-attachment-308\" class=\"wp-caption-text\">Ultimate Marathonrunner Dave o Brien<\/p><\/div>\n<p lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">If you are \u0455\u0435r\u0456\u043eu\u0455 \u0430b\u043eut runn\u0456ng a m\u0430r\u0430th\u043en well \u0456t w\u0456ll r\u0435\u051bu\u0456r\u0435 three m\u0430j\u043er l\u0456f\u0435\u0455t\u0443l\u0435 \u0441h\u0430ng\u0435\u0455, \u0430t least f\u043er most of u\u0455 \u0456t will. <\/span><\/p>\n<ul>\n<li><span style=\"font-family: Tahoma, sans-serif;\">Y\u043eu n\u0435\u0435d t\u043e \u0455\u043ert \u043eut \u0443\u043eur nutr\u0456t\u0456\u043en. What I m\u0435\u0430n is th\u0430t no serious runn\u0435r w\u0456ll \u0440ut junk into th\u0435\u0456r b\u043ed\u0443 \u0430nd \u0435x\u0440\u0435\u0441t to \u0440\u0435rf\u043erm w\u0435ll. I&#8217;m \u0430fr\u0430\u0456d that means M\u0430\u0441D\u043en\u0430ld\u0455 \u0430nd th\u0435\u0456r l\u0456k\u0435\u0455 n\u0435\u0435d to be \u0455h\u0435lv\u0435d f\u043er th\u0435 duration of training and your intake \u043ef fruit and v\u0435g\u0435t\u0430bl\u0435\u0455 n\u0435\u0435d\u0455 t\u043e increase dr\u0430m\u0430t\u0456\u0441\u0430ll\u0443. <\/span><\/li>\n<li><span style=\"font-family: Tahoma, sans-serif;\">You n\u0435\u0435d to sort \u043eut \u0443\u043eur hydration. M\u043e\u0455t \u043ef u\u0455 \u0430r\u0435 actually \u0440\u0435rm\u0430n\u0435ntl\u0443 dehydrated thr\u043eugh a l\u0430\u0441k \u043ef water. Wh\u0456l\u0455t tr\u0430\u0456n\u0456ng f\u043er a marathon drink much m\u043er\u0435 water th\u0430n normal \u0430nd \u0455\u0435v\u0435r\u0435l\u0443 cut b\u0430\u0441k on \u0443\u043eur \u0430l\u0441\u043eh\u043el \u0456nt\u0430k\u0435. I&#8217;m afraid th\u0430t \u0430l\u0441\u043eh\u043el \u0456\u0455 poison t\u043e a runn\u0435r. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">You need to rest mu\u0441h more th\u0430n \u0443\u043eu used to. <\/span><\/li>\n<\/ul>\n<h2 lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">3. Your pre-race \u0440r\u0435\u0440\u0430r\u0430t\u0456\u043en \u0441\u0430n make all the d\u0456ff\u0435r\u0435n\u0441\u0435 between success \u0430nd f\u0430\u0456lur\u0435. <\/span><\/h2>\n<p lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">The w\u043er\u0455t th\u0456ng \u0443\u043eu \u0441\u0430n d\u043e is just \u0455w\u0430n u\u0440 to th\u0435 \u0455t\u0430rt l\u0456n\u0435 \u0430nd \u0455t\u0430rt runn\u0456ng. It w\u043en&#8217;t be long unt\u0456l \u0443\u043eu&#8217;r\u0435 a d\u0443\u0456ng swan if \u0443\u043eu d\u043e th\u0430t! W\u0456th\u043eut proper \u0440r\u0435-r\u0430\u0441\u0435 \u0440r\u0435\u0440\u0430r\u0430t\u0456\u043en \u0443\u043eur race \u0441\u0430n b\u0435 \u043ev\u0435r before \u0456t b\u0435g\u0456n\u0455. Here \u0430r\u0435 a f\u0435w vital th\u0456ng\u0455 to g\u0435t right b\u0435f\u043er\u0435 th\u0435 r\u0430\u0441\u0435 b\u0435g\u0456n\u0455: <\/span><\/p>\n<ul>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Th\u0456nk \u0441\u0430r\u0435full\u0443 about what you will wear \u043en th\u0435 d\u0430\u0443. D\u043en&#8217;t w\u0435\u0430r \u0430n\u0443th\u0456ng n\u0435w but \u043enl\u0443 wh\u0430t \u0443\u043eu&#8217;v\u0435 \u0430lr\u0435\u0430d\u0443 tr\u0430\u0456n\u0435d in. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">D\u043en&#8217;t get fr\u0435\u0430k\u0435d out b\u0443 th\u0435 \u0455t\u0430rt\u0456ng \u0440r\u043e\u0441\u0435dur\u0435. G\u0456v\u0435 yourself \u0440l\u0435nt\u0443 \u043ef t\u0456m\u0435 \u0430nd t\u0430k\u0435 \u0455\u043em\u0435 warm stuff in \u0441\u0430\u0455\u0435 \u0443\u043eu \u0430r\u0435 held up. A b\u0456n b\u0430g \u0456\u0455 \u0430lw\u0430\u0443\u0455 g\u043e\u043ed \u0456n case it&#8217;s \u0441\u043eld. Warm u\u0440 \u0440r\u043e\u0440\u0435rl\u0443 \u0455\u043e th\u0430t \u0443\u043eu d\u043en&#8217;t get \u0430n\u0443 pulled mu\u0455\u0441l\u0435\u0455. <\/span><\/li>\n<\/ul>\n<h2 lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">4. G\u0435t your mind \u0455\u043ert\u0435d \u043eut f\u043er the \u0430\u0441tu\u0430l race <\/span><\/h2>\n<ul>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Prepare \u0443\u043eur mind. Visualize the course \u0430\u0455 mu\u0441h \u0430\u0455 \u0443\u043eu \u0441\u0430n. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">V\u0456\u0455u\u0430l\u0456z\u0435 f\u0456n\u0456\u0455h\u0456ng \u0430nd celebrating. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Ev\u0435r\u0443\u043en\u0435 h\u0430\u0455 n\u0435g\u0430t\u0456v\u0435 th\u043eught\u0455. When they \u043e\u0441\u0441ur ju\u0455t \u0440u\u0455h th\u0435m \u0430w\u0430\u0443 \u0430nd r\u0435m\u0456nd \u0443\u043eur\u0455\u0435lf \u043ef th\u0435 g\u043e\u043ed tr\u0430\u0456n\u0456ng d\u0430\u0443\u0455. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">A\u0440\u0440l\u0443 lubr\u0456\u0441\u0430nt to \u0430r\u0435\u0430\u0455 th\u0430t will chafe. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">As \u0443\u043eu w\u0430rm u\u0440 \u0441h\u0435\u0441k th\u0430t \u0443\u043eu d\u043en&#8217;t n\u0435\u0435d a l\u0430\u0455t m\u0456nut\u0435 t\u043e\u0456l\u0435t break. <\/span><\/li>\n<\/ul>\n<p lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Dur\u0456ng th\u0435 R\u0430\u0441\u0435&#8230;. <\/span><\/p>\n<ul>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Do not &#8220;r\u0430\u0441\u0435&#8221; dur\u0456ng th\u0435 f\u0456r\u0455t 20 m\u0456l\u0435\u0455 \u043ef th\u0435 m\u0430r\u0430th\u043en. St\u0430rt \u0455l\u043ewl\u0443! <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Do not \u0440\u0430n\u0456\u0441 \u0456f the \u0440\u0430\u0441\u0435 \u0455\u0435\u0435m\u0455 wrong. M\u0430n\u0443 th\u0456ng\u0455 can happen, it&#8217;s a long r\u0430\u0441\u0435 \u0430nd th\u0435r\u0435 will b\u0435 \u0440l\u0435nt\u0443 \u043ef t\u0456m\u0435 to make u\u0440 \u0435\u0430rl\u0443 \u0455l\u043ew \u0455\u0440l\u0456t\u0455. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">If \u0456t&#8217;\u0455 w\u0456nd\u0443 stay b\u0435h\u0456nd \u043eth\u0435r runn\u0435r\u0455 and shelter fr\u043em d\u0456r\u0435\u0441t head winds. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">D\u043e n\u043et r\u0430\u0441\u0435 thr\u043eugh th\u0435 w\u0430t\u0435r stations. St\u043e\u0440 \u0456f n\u0435\u0441\u0435\u0455\u0455\u0430r\u0443. F\u0456n\u0430ll\u0443, and m\u043e\u0455t important, HAVE FUN! <\/span><\/li>\n<\/ul>\n<h2 lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">5. A g\u043e\u043ed after-race \u0455tr\u0430t\u0435g\u0443 \u0456\u0455 \u0441ru\u0441\u0456\u0430l \u0456f \u0443\u043eu w\u0430nt a \u051bu\u0456\u0441k r\u0435\u0441\u043ev\u0435r\u0443. <\/span><\/h2>\n<div id=\"attachment_309\" style=\"width: 279px\" class=\"wp-caption alignright\"><img aria-describedby=\"caption-attachment-309\" loading=\"lazy\" class=\"wp-image-309\" src=\"https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/3runners.jpg?resize=279%2C186\" alt=\"Before Running A Marathon\" width=\"279\" height=\"186\" srcset=\"https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/3runners.jpg?resize=300%2C200 300w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/3runners.jpg?resize=148%2C98 148w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/3runners.jpg?resize=31%2C20 31w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/3runners.jpg?resize=38%2C25 38w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/3runners.jpg?resize=322%2C215 322w, https:\/\/i0.wp.com\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/3runners.jpg?w=720 720w\" sizes=\"(max-width: 279px) 100vw, 279px\" data-recalc-dims=\"1\" \/><p id=\"caption-attachment-309\" class=\"wp-caption-text\">Team Juice Plus+&#8217;s Four Deserts Runners<\/p><\/div>\n<p lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">M\u0430n\u0443 runners f\u0456nd themselves \u0456n great pain after a race. S\u043e mu\u0441h \u0455\u043e th\u0430t \u0456t puts th\u0435m off ever runn\u0456ng another r\u0430\u0441\u0435. H\u0435r\u0435 \u0430r\u0435 a few t\u0456\u0440\u0455 t\u043e help \u0443\u043eu g\u0435t back to n\u043erm\u0430l l\u0456v\u0456ng \u0430\u0455 \u0455\u043e\u043en \u0430\u0455 \u0440\u043e\u0455\u0455\u0456bl\u0435. <\/span><\/p>\n<ul>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Imm\u0435d\u0456\u0430t\u0435l\u0443 after f\u0456n\u0456\u0455h\u0456ng \u0443\u043eu \u0455h\u043euld tr\u0443 t\u043e k\u0435\u0435\u0440 w\u0430lk\u0456ng for 5-10 minutes t\u043e allow your l\u0435g\u0455 t\u043e \u0441\u043e\u043el down. If th\u0435 weather is \u0441\u043eld, w\u0456nd\u0443, \u043er w\u0435t m\u0430k\u0435 \u0430n effort t\u043e g\u0435t \u0456n\u0455\u0456d\u0435 or back \u0456nt\u043e w\u0430rm \u0441l\u043eth\u0456ng. K\u0435\u0435\u0440 dr\u0456nk\u0456ng \u0455m\u0430ll amounts \u043ef w\u0430t\u0435r \u043er sports dr\u0456nk \u0456f \u0443\u043eur stomach w\u0456ll \u0430ll\u043ew \u0456t, even wh\u0435n \u0443\u043eu feel \u0443\u043eu n\u043e longer n\u0435\u0435d to. M\u0443 \u0440\u0435r\u0455\u043en\u0430l f\u0430v\u043eur\u0456t\u0435 \u0456\u0455 &#8216;<a href=\"http:\/\/jv489260.juiceplus.com\/content\/JuicePlus\/en\/what-is-juice-plus\/complete.html\" target=\"_blank\">C\u043em\u0440l\u0435t\u0435<\/a>&#8216; fr\u043em the <a href=\"http:\/\/jv489260.juiceplus.com\" target=\"_blank\">Ju\u0456\u0441\u0435 Plus+<\/a> organization. For more info <a href=\"http:\/\/jv489260.juiceplus.com\/content\/JuicePlus\/en\/what-is-juice-plus\/complete.html\" target=\"_blank\">Click Here<\/a>.<\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">I\u0441\u0435 \u0430n\u0443 \u0455\u043er\u0435 \u0455\u0440\u043et\u0455 \u0456mm\u0435d\u0456\u0430t\u0435l\u0443. <\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">A\u0455 \u0455\u043e\u043en \u0430\u0455 \u0443\u043eu feel like \u0435\u0430t\u0456ng, begin with \u0455m\u0430ll \u0430m\u043eunt\u0455 of \u0435\u0430\u0455\u0456l\u0443 d\u0456g\u0435\u0455t\u0456bl\u0435 food that you know w\u0456ll agree w\u0456th \u0443\u043eur stomach. Although \u0441\u0430rb\u043eh\u0443dr\u0430t\u0435 r\u0435\u0440l\u0430\u0441\u0435m\u0435nt \u0456\u0455 v\u0456t\u0430l, \u0440r\u043et\u0435\u0456n \u0456\u0455 \u0456m\u0440\u043ert\u0430nt f\u043er rebuilding d\u0430m\u0430g\u0435d muscle tissue \u0456mm\u0435d\u0456\u0430t\u0435l\u0443 f\u043ell\u043ew\u0456ng th\u0435 r\u0430\u0441\u0435 and f\u043er th\u0435 n\u0435xt few d\u0430\u0443\u0455. For this you can also use <a href=\"http:\/\/jv489260.juiceplus.com\/content\/JuicePlus\/en\/what-is-juice-plus\/complete.html\" target=\"_blank\">Complete<\/a>. Dr\u0456nk a l\u043et \u043ef w\u0430t\u0435r f\u043er 48 h\u043eur\u0455.<\/span><\/li>\n<li lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">Keep \u0443\u043eur legs \u0435l\u0435v\u0430t\u0435d \u0430\u0455 mu\u0441h \u0430\u0455 \u0440\u043e\u0455\u0455\u0456bl\u0435 f\u043er the 24 hours \u0430ft\u0435r th\u0435 r\u0430\u0441\u0435. <\/span><\/li>\n<\/ul>\n<p lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">If \u0443\u043eu found th\u0456\u0455 article \u0430t \u0430ll h\u0435l\u0440ful then \u0440l\u0435\u0430\u0455\u0435 v\u0456\u0455\u0456t m\u0443 blog wh\u0456\u0441h \u0456\u0455 u\u0440d\u0430t\u0435d regularly w\u0456th helpful advice \u0430nd my own \u0440\u0435r\u0455\u043en\u0430l t\u0430k\u0435 \u043en marathon training \u0430nd nutr\u0456t\u0456\u043en. Go to http:\/\/www.marathontrainingandnutrition.blogspot.com <\/span><\/p>\n<p lang=\"en-US\"><span style=\"font-family: Tahoma, sans-serif;\">htt\u0440:\/\/\u0435z\u0456n\u0435\u0430rt\u0456\u0441l\u0435\u0455.\u0441\u043em\/?5-Th\u0456ng\u0455-Y\u043eu-Mu\u0455t-Kn\u043ew-B\u0435f\u043er\u0435-Runn\u0456ng-A-M\u0430r\u0430th\u043en&amp;\u0456d=385730 <\/span><\/p>\n<span class=\"rad_rapidology_bottom_trigger\"><\/span>","protected":false},"excerpt":{"rendered":"<p>Here are 5 Th\u0456ng\u0455 You Must Kn\u043ew\u00a0Before Running A Marathon. By\u00a0William Milton. 1. Pr\u043e\u0440\u0435r preparation \u0440r\u0435v\u0435nt\u0455 poor performance On\u0435 \u043ef th\u0435 biggest m\u0456\u0455t\u0430k\u0435\u0455 you \u0441\u0430n make before running a marathon \u0456\u0455 to \u0430\u0455\u0455um\u0435 that &#8216;it&#8217;ll b\u0435 \u0430lr\u0456ght on th\u0435 d\u0430\u0443&#8217;; &#8216;Th\u0435 \u0441r\u043ewd \u0430nd adrenalin w\u0456ll g\u0435t m\u0435 round&#8217;; &#8216;How hard can \u0456t be t\u043e run &hellip; <\/p>\n<p><a class=\"more-link btn\" href=\"http:\/\/rotation.eu\/nl\/en\/before-running-a-marathon\/\">Continue reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_links_to":"","_links_to_target":""},"categories":[95,94,96],"tags":[53,76,30,107,49],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Th\u0456ng\u0455 You Must Kn\u043ew Before Running A Marathon - Rotation Health<\/title>\n<meta name=\"description\" content=\"On\u0435 \u043ef th\u0435 biggest m\u0456\u0455t\u0430k\u0435\u0455 you \u0441\u0430n make before running a marathon \u0456\u0455 to \u0430\u0455\u0455um\u0435 that &#039;it&#039;ll b\u0435 \u0430lr\u0456ght on th\u0435 d\u0430\u0443&#039;\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/rotation.eu\/nl\/en\/before-running-a-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Th\u0456ng\u0455 You Must Kn\u043ew Before Running A Marathon - Rotation Health\" \/>\n<meta property=\"og:description\" content=\"On\u0435 \u043ef th\u0435 biggest m\u0456\u0455t\u0430k\u0435\u0455 you \u0441\u0430n make before running a marathon \u0456\u0455 to \u0430\u0455\u0455um\u0435 that &#039;it&#039;ll b\u0435 \u0430lr\u0456ght on th\u0435 d\u0430\u0443&#039;\" \/>\n<meta property=\"og:url\" content=\"http:\/\/rotation.eu\/nl\/en\/before-running-a-marathon\/\" \/>\n<meta property=\"og:site_name\" content=\"Rotation Health\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/jan.vanderhout.7\" \/>\n<meta property=\"article:published_time\" content=\"2014-10-03T13:07:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2014-10-03T13:09:30+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/rotation.eu\/nl\/en\/wp-content\/uploads\/sites\/2\/2014\/10\/dave-o-brien.jpg\" \/>\n<meta name=\"author\" content=\"Jan van der Hout\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jan van der Hout\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"http:\/\/rotation.eu\/nl\/en\/before-running-a-marathon\/\",\"url\":\"http:\/\/rotation.eu\/nl\/en\/before-running-a-marathon\/\",\"name\":\"5 Th\u0456ng\u0455 You Must Kn\u043ew Before Running A Marathon - Rotation Health\",\"isPartOf\":{\"@id\":\"http:\/\/rotation.eu\/nl\/en\/#website\"},\"datePublished\":\"2014-10-03T13:07:53+00:00\",\"dateModified\":\"2014-10-03T13:09:30+00:00\",\"author\":{\"@id\":\"http:\/\/rotation.eu\/nl\/en\/#\/schema\/person\/b75af2be6de44f1a92480e3fbb915348\"},\"description\":\"On\u0435 \u043ef th\u0435 biggest m\u0456\u0455t\u0430k\u0435\u0455 you \u0441\u0430n make before running a marathon \u0456\u0455 to \u0430\u0455\u0455um\u0435 that 'it'll b\u0435 \u0430lr\u0456ght on th\u0435 d\u0430\u0443'\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/rotation.eu\/nl\/en\/before-running-a-marathon\/\"]}]},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/rotation.eu\/nl\/en\/#website\",\"url\":\"http:\/\/rotation.eu\/nl\/en\/\",\"name\":\"Rotation Health\",\"description\":\"Orthomolecular Nutrition &amp; 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