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Today is the first weekend after the National Day, but also to the golden season of the golden autumn October marathon, in our country, more than 10 races are held all over the country, watching the circle of friends runners running horses around the grand situation, the feeling of long-lost is back.
Changzhou West Taihu Lake Marathon, Shanghai 10 km Elite Race, Dongying Marathon, Zhejiang Jiande Marathon, Lhasa Marathon, Hebei Hengshui Lake Marathon, Gansu Linze Marathon, Binzhou Yellow River Style Belt Marathon, Guanting Lake Wetland Ecological Marathon, Chongqing Wulong Fairy Mountain Marathon and other races were staged in turn, and the International Paris Marathon was held.
In the Shanghai 10 km race, Zhang Xinyan, a famous middle-distance runner in China and a double champion in the women's 5000 meters and 3000 meters steeplechase at the Shaanxi National Games, won the women's championship with an excellent time of 32 minutes and 57 seconds.
At the Changzhou West Taihu Lake Half Marathon, Wu Xiangdong won the championship.
In the gold medal event Hengshui Lake Marathon, the famous guan yousheng and Yang Dinghong competed fiercely, and finally guan you won.
In the Dongying Yellow River Estuary Marathon, another famous player, Li Zicheng, won the championship.
In the case that international players have not been able to participate in the past two years, masters inside and outside the domestic system have attacked and tried their best to obtain good rankings and bonuses.
Due to the problem of live television, in the live broadcast of the Dongying Marathon, the results of the three men were within 2 hours, breaking the world record.
Runners can not rub sand in their eyes, small mistakes will be found by sharp-eyed runners, broadcast problems caused an uproar in public opinion, so that the executive side of the post-race broadcast report also had to apologize to the organizing committee and society.
In the past two days, a cold wave has swept the country from north to south, and the temperature of 10 degrees has also allowed many runners to create good results in the first race day of the season in the second half of the year, achieving PB, which once again proves the absolute importance of weather factors for marathons.
Good weather is an important factor influencing runners' achievement of PB, and a study of more than 900 marathons in the past 20 years, including New York, London, Chicago, Boston, Berlin and other marathons, revealed that temperature is an important reason for determining runners' finish time.
The study showed that the temperature at which the best results were achieved was about 4 degrees Celsius (humidity data unknown), whether it was too low, yes, 4 degrees, and if the temperature of the marathon in the same place rose to 16 degrees Celsius, the best result was extended by 12.5 minutes, and in our eyes, 16 degrees is the most suitable temperature for running.
If the temperature rises from 4 degrees Celsius to 10 degrees Celsius, the average finish time of the volkswagen players is only extended by 5 minutes, which can basically be considered to be very small, but if it rises from 4 degrees Celsius to 21 degrees Celsius, the finish time increases by an average of 19 minutes, and if it rises to 27 degrees Celsius, the finishing performance increases by an average of 33 minutes.
Not only does the temperature have a great impact on the public players, but also on the professional players.
Studies of athletes show that if the temperature rises to 16 degrees, the finish time is extended by 3 minutes, and if the temperature rises to 21 degrees, the finish time is extended by 4 minutes.
Therefore, the most suitable marathon temperature is about 6 to 10 degrees, 10-15 degrees are good, more than 15 degrees is actually quite hot, more than 20 degrees, the race performance will drop significantly.
Today, the temperature of many cities is about 10 degrees, which is very low in the eyes of the public, and it seems that the sports comfort is poor, but for long-term, high-intensity marathons, the temperature of 10 degrees is very suitable for the race.
Autumn is a transition season from hot to cold, and for five consecutive days, when the average temperature is stable at 22 degrees, it enters autumn and ends when it is below 10 degrees, which lasts for about two months. Autumn morning and evening are relatively cool, so it is necessary to flexibly increase or decrease clothes according to the weather.
Generally speaking, mature runners wear shorts and short sleeves in autumn, although they feel a little cold when they start running, but they are very comfortable after running, and they don't have to worry too much about catching a cold.
But in the morning or evening when running, the temperature is lower, then the runner can wear a thin skin coat or thin long sleeves, wear it when starting, the body feels hot after the waist can be tied, and after the run to do stretching can be worn on the body again, light skin clothing is a better choice in autumn.
As for whether to wear shorts or long pants, this should be based on personal physique and running distance, if the temperature is not particularly low, the distance to run is relatively long, then shorts are the best choice, shorts are more sharp after all, long pants are suitable for long-distance running slim pants.
One of the easiest mistakes autumn and winter running makes when it comes to dressing is to keep warm and wear too much.
Calories are produced 8-10 times or more when running than when they are quiet. Due to a large amount of heat, after running up, generally speaking, you will not feel cold even if you wear very little, and if you wear too much to hinder heat dissipation, it may lead to sweat in the body, making the underwear quickly become damp, making you feel very uncomfortable.
What's more troublesome is that when you finish running, the body heat production is reduced, and the sweat in the clothes will slowly cool down, and you will feel very uncomfortable.
In fact, whether you are dressed appropriately for autumn running is measured by a standard: you feel cold when you go out, if you feel slightly cool, such a feeling is right!
Because after running away like this, you will no longer feel cold at all, and at the same time, you will not be hot because you wear too much.
If you don't feel cold when you go out, then after running away, you must be too hot to take off your clothes. Specifically:
Above 15 degrees
In the south of our country, autumn and winter 15-20 degrees is very common, usually everyone wears a coat is enough, running must be less than usual, for runners in these places, shorts short sleeves are enough.
If it feels a little cold, then long pants are also OK, but be careful to buy the slim and slender running pants, rather than buy fat ordinary sports pants. When it comes to top selection, short sleeves plus a skin coat are enough.
Skin coats are worn when you first start running, and it is convenient to take them off and tie them around your waist after running hot.
5-15 degrees
In temperatures of 5-15 degrees, it is a little cold to wear shorts and short sleeves when running. How should I dress at this time?
Wear medium-thickness sports long sleeves close to the body: Most of these clothes are made of mixed fabrics, with a tight or close-fitting effect, on the one hand, it can achieve a perspiration wicking effect, on the other hand, it also has a certain warm effect.
Compression pants plus running shorts are the most common way to wear: because long pants generally do not have a tight effect, sweating will stick to the legs is very uncomfortable, will hinder running, so compression pants or elastic pants are the most important choice for runners at this temperature.
Many runners can't tell the difference between stretch pants and compression pants.
The so-called elastic pants refers to the elastic material, the use of its elastic wrapping the entire leg of the sports pants, Nike, Adidas, Under Armour and other sports brands to provide the basic elastic pants, elastic pants are characterized by the equal elasticity of each place, that is, for the lower limbs throughout the basics to provide the same pressure, elastic pants manufacturing process is relatively simple, low cost, hundreds of yuan a piece.
The real compression pants must provide gradient pressure, that is, the more to the calf elasticity is greater, the more to the thigh elasticity is smaller, it is precisely because of this, compression pants are often worn hard, and the process is complex, the price is of course more expensive, often thousands of yuan a piece.
In general, elastic pants are good enough, and local tycoons can purchase compression pants at will.
Of course, in order to be lightweight, you can also use the method of long sleeves + shorts + compression socks at a temperature of 5-15 degrees, which avoids too much discomfort and does not freeze the legs because of just wearing shorts.
Many people say that there is no autumn in their city, only summer and winter, yesterday is still more than 20 degrees, today is below 10 degrees, in fact, autumn is still there, and it has reached a season that is very suitable for running and competition.
And in the south of our country is still as high as twenty or thirty degrees, the southern runners still need to wait for a while, almost December is the best running season, at that time, the north and the middle and lower reaches of the Yangtze River runners have reached the season of definitely wearing long pants and long sleeves to run, so China's climate difference from the south to the north is huge, there is no way to tell everyone how to wear when running with unified wear.
Overall, you don't need to wear too much when exercising, and a cold is not caused by a cold.
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# Topic discussion
The second half of the season starts, what are your plans to participate?