human
What are the best ways to prepare my body for a marathon?
assistant
1. Start running regularly at least 3-4 weeks before your race and gradually increase the distance each week.
2. Increase your weekly mileage by 10% per week leading up to your race.
3. Eat a well-balanced diet that includes plenty of carbohydrates, proteins, fats, and complex carbs.
4. Get adequate sleep and rest days during the week leading up to your race.
5. Stretch and foam roll prior to your race to loosen tight muscles.
6. Drink plenty of fluids throughout the day to help keep your body hydrated.