Entering the fall, it enters the season of marathon. Guangma, Beima, Hangma, Chicago Marathon, etc., almost every weekend there will be a marathon, this sport is also from a small number of people, to a ticket is hard to find. But many people are running marathons for the first time. What should you pay attention to before the marathon?

Mentality :

     As the number of competitions and the number of participants increased, personal accidents occurred in both road and cross-country races. But this does not mean that the marathon is a life-threatening game. In fact, running is safer than most sports. First, running is a personal exercise, not an antagonistic exercise. It is not like football, basketball or fighting because of the inability to predict the behavior of the opponent. Therefore all the risks faced by running are known and controllable. Secondly, long-distance running requires more stable and low-intensity exercise, unlike sprint or some more intense exercise, which requires cardiopulmonary overload output. Therefore, even if the damage is mainly on the body and limbs, it is difficult to touch the internal organs and the skull. The brain is life threatening.

     But why do marathons or long-distance cross-country races occur frequently, and even some people are at risk of life? In addition to some event organization or natural climatic conditions, more reasons come from the self, from the participants' attitude towards the game. Amateurs participate in the competition in order to enjoy the course of the game and the scenery along the way, rather than to challenge the physical and psychological limits of the individual. Therefore, it is necessary to be fully prepared before the game. Most of the time during the game must be in a relatively comfortable state. The really strong and difficult stage usually appears after 35 kilometers. At this time, the insistence on ensuring good health is a different experience for one's life. This will ensure that the game leaves almost all good memories for the runners.

Many inspirational books or successful learning ideas have over-emphasized the challenge of the limit and the success of small-probability events, over-promoting the role of mental power in the limit state. And the challenges of these extreme successes include a huge amount of upfront effort and careful preparation. Without careful training and preparation before the game, I don't know how to give up during the competition. It is very immature to boast some lucky results as my own results, because it is difficult for people to be lucky.

     Only pay attention to some details of training and pre-match preparation. In order to successfully complete a beautiful marathon. This article shares a lot of details about the preparations before the game, so that the first time participants can enjoy the game that belongs to you.

Training for the week before the game:

     A week before the game is a critical period for weight reduction and muscle recovery. Don't try hard to train anymore. This week's overtraining will only help you to improve your level in the game. The results of the competition are the performance of the previous quarter and the performance of the day and the hard work of the last week. Half marathon runners participate in training the week before the amount is not more than 12km suggested that the amount of training full marathon is not recommended for more than 25km. Before the game 4, 5 days half marathon participants can do a game plan with 3-5km Speed running, the whole process participants can do a 8-10km match plan color run.

purpose:

1. Check your cardiopulmonary performance under high-intensity exercise and find some hidden dangers.
2 Test all the equipment and shoes worn on the day of the competition.

One week before the game:

     Three days before the game, the amount of carbohydrates was increased and the glycogen was stored. At the same time, eat more vegetables, cereal fiber and moderately high protein foods (such as eggs, milk, fish) to help the muscles recover quickly. Drink more than 2 liters of water per day for 3-4 days before the game , so that your body is full of water.

Read the entry instructions:

     No matter how busy you should spend at least 20 minutes reading the entry instructions. Learn about the traffic around the game, replenishment and some tips from the organizing committee. In this way, even if some unexpected events, such as traffic jams, are late, the fastest time to find the storage area and the starting area. If there is an accident, knowing the contact information of the medical and organizing committee and finding the relevant personnel as soon as possible is also the biggest help for the competition and yourself.

     Although there are some imperfections in the organization of the organizers in the country, the participants also do not pay attention to the entry tips. Complain that the various supplies are not in place or the closing time is unreasonable. As long as the conditions are fair to everyone in the basics, in order to enjoy the game, do not let the organizing committee's omissions affect your game, you need to fully understand the game. This will help you make the right judgments when you encounter problems. Some cross-country running organizing committees have made clear that they do not provide replenishment along the way, and some equipment requirements are mandatory. However, many players did not read the entry manual before the game, or they were lucky. This kind of risky approach is also a disrespect for yourself and the game. (Love Burning Note: Most foreign events have detailed descriptions of the contestants and competitions. The event manual is beautiful like a magazine. These jobs can avoid many risks for the organizing committee and the participants. For example, the US HTC Relay is a The 315km relay race, with nearly 5,000 participants, has 175 pages in the event manual . But for a game with such a complicated rule and organization, this will make the whole game work well.)

Clothing test:

     Pay attention to the weather forecast, and then look for a weather similar to the weather and try it out. If the first 5km doesn't feel too cold, the temperature will rise as the day is getting closer to noon. There is definitely no problem. However, some runners who are not ready to run the full course should pay attention to the temperature loss in the latter half of the walk. You can consider wearing a skin windbreaker on the waist and wearing it when walking. Make any adjustments to any discomfort. Don't let the thirsty T or the squeezing shoes torment your game. Don't rush to wear shoes that you haven't ran, wear the models you wear, or at least accumulate shoes with a mileage of more than 50km . Test equipment in 4 or 5 days before the game . At this time, there are still time adjustments or purchases. Pay attention to the Vaseline or the band-aid in the easy-to-wear place before the game. The key to preventing blisters on the feet is to apply Vaseline between the toes, or wrap each toe with a tape (or muscle effect) to find a pair of suitable socks.

Rest before the game:

     The game is usually at 7 or 8 in the morning. This means that participants must get up earlier, eat and go out. If you usually develop a habit of sleeping late, no matter how early you are in bed, no matter how many sheep can't sleep. It is recommended to try 11 or earlier sleeps a week before the game . Don't overwork your work. Reduce alcohol, tobacco and entertainment. Regulate your body and fully restore the muscles that were previously devastated by high-intensity training. At the same time, let the stomach adapt to get up early to eat breakfast and defecation.

Game replenishment test:

Whether it is energy glue, energy bars or salt pills, electrolytes, effervescent tablets, do not use their carefully prepared games to test. Take 4 and 5 days before the game in the last training to see the effect and adverse reactions.
Recent marathon events:
1 Beijing Marathon: October 20, 2013
2 Guangzhou Marathon: October 26, 2013
3 Hangzhou International Marathon: November 3, 2013
4 Fuzhou Marathon: October 13, 2013 (Closed)

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