Marathon, the knowledge you want to understand

Reporter Du Wei

Recently, the "I want to go to the National Games" 100 marathons have been carried out in the province, not only creating a happy atmosphere for the National Games, but also making runners tireless.

Marathons in sports are recognized as high-intensity sports that not only test the willpower of participants, but also challenge the physiological limits of runners. Some experts said that not everyone can participate in the marathon, especially after participating in the marathon, in the case of the body has not yet recovered, and then the next race not only can not improve the physical function, but will hurt the body. Here, relevant experts give advice on how to participate in marathons scientifically.

Yan Mingxiao, director of the Group Research Office of the Provincial Institute of Sports Science, said that as a high-load, long-distance competitive sport, the marathon has higher requirements for the physical condition of the participants, and not everyone can participate in the marathon. For first-time marathon practitioners, the most common mistake is to be overly optimistic about their physical condition, resulting in adverse effects, serious and even life-threatening. Therefore, runners who participate in marathons must know about the aspects.

Comprehensive medical examination. Runners should first undergo a comprehensive physical examination of their bodies before competing, and if they have chronic diseases such as heart disease, high blood pressure, high blood sugar or too low, it is best not to participate in the marathon.

Know yourself. Runners should choose the project they participate in according to their usual running endurance, and they must have at least 2 months or even longer of repeated training experience in this project. When the beginner starts practicing, he runs from 2 km to 5 km to 10 km, training step by step, and after "well trained", he can participate in the race when his body is in the best condition.

Do what you can. Marathon is a very challenging sport, it is recommended that amateur runners are best to hold the "emphasis on participation" mentality to participate, there is no need to force their bodies in a state of limit for the so-called achievements and vanity, which will cause harm to their own bodies.

Scientific guidance. Before the race, runners must learn the correct running posture. Each runner has a different training time and a large difference in physical condition, so it is recommended that runners join a group running club, or ask a professional long-distance running coach to guide training and competition, so as to avoid unnecessary sports injuries in long-distance running.

Well-equipped. It is also important to dress when competing. Runners are not recommended to wear new shoes, shoes that are too old, new pants, and new socks. Since there is no professional track for marathons, find running shoes that suit your foot type before you race, and give your feet time to adapt to the shoes. If you are a runner whose toes are prone to blistering, the socks can consider five-toed socks that are less sweaty.

Allocate stamina. To maintain a fixed speed during the race, participants can choose to run with a pacer who is similar to their own running speed, or wear a lightweight sports watch to determine the running speed according to their own exercise heart rate (220-age) × (60%-80%). Runners should try to maintain a consistent speed throughout the race, and only by running out of their own comfortable rhythm will they not run too fast at the beginning and then lack of strength, and they can also maintain stable results.

Reasonable replenishment. One to two weeks before the race, runners need to add high-protein and high-sugar foods to their diets, so that the body can increase the storage of liver sugar and reduce the accumulation of lactic acid during the race. In the process of competition, runners should replenish enough water and electrolytes in time, even if they do not feel thirsty, they should drink a cup of water when passing through the water station, and they should take small sips of water many times to avoid drinking wildly. In the supplement of salt, it is not enough to drink sports drinks, long-distance running, it is recommended to supplement salt tablets moderately.

Condition handling. Runners should stop and stretch their muscles when they encounter sudden conditions such as cramps, let the muscles relax and then continue to run, or ask the doctors around them to help relax the muscles, etc., in case of serious injury, they should stop the race. It is recommended that participants aim to finish the race safely, and should not try too hard, otherwise they are prone to injury or even fainting. When sprinting at the end of the sprint, you should also measure your strength, do not exceed your physical limit, and then jog or walk 300 meters after crossing the finish line, and you cannot sit down and rest immediately. If there are symptoms such as ankle swelling, body abrasion or rhabdomyolysis, hematuria after the game, the participants can rest moderately and replenish water in an appropriate amount, and the symptoms will gradually disappear.

"Marathon sports highlight the sportsmanship of challenging themselves, surpassing limits and perseverance, which requires participants to plan in advance, prepare carefully before the race, and act according to their ability during the race, in order to avoid many situations when participating in the race and truly enjoy the fun of sports." Yan Mingxiao said.

Source: Shaanxi Daily