Due to the impact of the epidemic, in the past two years, the domestic marathon has ushered in the most difficult moment, and many events have been postponed or even cancelled.
With the active and effective control of the domestic epidemic, in the days after the End of the Spring Festival holiday, the good news about the marathon can be said to be one after another, and many marathon officials in Shandong, Hubei, Hainan and other places have announced this year's race time and opened the event registration, and the long-suppressed enthusiasm of runners has also been ignited in an instant.
But are you really ready for a marathon? Here are a few pieces of advice for those of you who are ready to embark on the marathon.
1. Confirm your physical condition.
As we all know, marathon is a long-distance extreme sport, which is a great challenge and test for people's physical and psychological aspects. Moreover, almost all of the competition rules have clear requirements for the physical condition of the runners, and list several situations that are not suitable for marathon competitions, including congenital heart disease, rheumatic heart disease, hypertension, myocarditis, and so on. In addition, in the past few years, many event organizing committees have required players to submit physical examination reports of electrocardiogram and blood pressure data when registering or receiving objects, which is also for this consideration.
Therefore, before deciding to run a marathon, we must have a good understanding of our heart and cardiovascular health to ensure that we can cope with the high-intensity effects of marathons.
2. Conduct adequate training.
As we all know, the total length of the marathon is 42.195 km, and even the half marathon has a length of 21.0975 km. Such a distance is not based on blood and impulse, saying that you can run, and it is inseparable from the training of the usual system.
Some runners have the misconception that they are young and in good health, and they don't need much training to participate in the race. Such an idea is very wrong. Usually, it takes no less than 6 months to prepare for a half marathon, while a full marathon takes no less than 1 year.
In daily training, in addition to regular running exercises, we can also add strength training and core exercises to help us run more easily and avoid injuries.
3, there is a good sleep and diet guarantee.
Some people may worry that once they rest for a few days, their running status will decline, so they carry out heavy running and high-intensity training every day, and the results are very small. You know, if you are overtired, not only will the training effect not be guaranteed, but the body will also have problems. Therefore, the combination of work and leisure does not reduce our exercise level, but can help us recover better, so as to play the best state of the body. Gu Ailing, who has been brushing the screen for the past few days, said that when talking about his championship, he said that the sleep time is not less than 10 hours a day, which shows the importance of the combination of work and leisure to improve the training effect.
In addition to getting enough sleep, a balanced diet and nutrition are also a very important part. We should pay attention to the diversification of diets, prevent overeating, especially before the game, and appropriately increase the supplement of carb water to inject energy into the body.
4. Choose the right sports equipment.
The soldiers and horses did not move, and the grain and grass went first. The right sports equipment will have a multiplier effect with less effort.
But it needs to be reminded that the equipment is not as expensive as possible, and especially remember, do not wear new shoes to participate in the competition, do not have blisters on your feet will leave you with an unforgettable "memory".
5. Care for and collect event information.
Now the event has basically established its own WeChat public account and other official information dissemination platforms, pay attention to these official platforms, you can ensure that you receive the first-hand information of the event in the first time.
Finally, I would like to say to everyone that in the face of the marathon, we must be full of love, and we must not be less than a heart of awe. Only in this way can we enjoy the joy of the marathon.