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What should I pay attention to when running a marathon

Science points out that regular long-distance running is conducive to improving the cardiovascular health of the human body, reducing various diseases of the body and other organ diseases such as prostate. It can also accelerate the metabolism of the human body, expel toxins and pollutants, and remove the harmful substances produced in the body. In the past two years, many cities have organized marathon running activities. What should be paid attention to in marathon running? Come and have a look with Xiaobian.

What should I pay attention to when running a marathon

The marathon runs a long distance and the athletes consume a lot of physical strength, so how to supplement nutrition is our first concern. To strengthen the nutrition supplement of marathon athletes, we should do the following points: 1. Too much heat intake of food can lead to the increase of body fat and the decrease of sports ability. It is also very important to combine work with rest before the marathon. In addition to eating hard, adequate sleep is also indispensable. In particular, three days before the game, we must ensure good sleep. Sleep time should not exceed 24 midnight, and the amount of sleep per day should be more than 5 or 6 hours or not less than the amount of habitual sleep. Good sleep can ensure the training effect of athletes.

The toenail should be cut short and flat before training and competition; the foot bath can be used to relax, and hot water is often used to soak the feet; number cloth: it's better to sew it before going to bed the day before competition, so as to avoid being in a hurry the next morning; sportswear: should follow the principle of looseness, breathability and perspiration absorption; clothes should not be too much or too little, so as to avoid affecting sports or muscle spasm; running shoes: should be light and comfortable Suitable, breathable and wear-resistant running shoes should be worn several times before the race and run in. It is recommended not to wear tourist shoes and football shoes; socks: it is not suitable to wear new socks in the competition. It is better to wear washed old socks. The new socks are easy to rub with the feet, and will produce blisters when it is serious. It is recommended to choose sweat absorbing and seamless socks; shoelaces: it is not suitable to tie too tightly, and it is appropriate to have no obvious sense of pressure on the feet.

Marathon training should start from endurance, strength and speed. Training should be gradual, first slowly speed up, stable speed, and then gradually lengthen the distance. In the case of no damage to the body, proper arrangements for cycling, mountain climbing and other sports, these training to improve leg strength is helpful. When the competition comes, we should arrange training reasonably, especially avoid injury.

Marathon is an extreme sport, which focuses on participation, so don't care how fast others can run, the key is your relaxed mind. As an ordinary contestant, as long as he or she completes in a healthy and smooth way within the prescribed time, he or she will win the most. For professional athletes, good psychological state can enhance their attention and adaptability, and achieve better results.

Before the game, we should make preparations and fully open the wrist, ankle and other joints. When the competition starts, the athletes in the front row should speed up properly to avoid blocking the athletes in the back row. If the running shoes fall off accidentally, the athletes should not panic, let alone bend to avoid crowding and falling. If you are not a professional athlete, don't run with 100% intensity after firing the gun. You should run with 70% - 80% intensity, and then run with all your strength after your body adapts. It is easy to consume physical strength when you are fast or slow, which is generally not suitable.

After the game, you should dry your sweat, put on your clothes and keep warm. Don't stop now. Keep moving slowly for a few minutes to help you recover. Don't drink a lot of water. When your heart rate and breath return to normal, you can drink a little water. In case of blackness, nausea, collapse and other symptoms in front of your eyes, you should immediately find a doctor in the emergency station for examination and treatment. Do not take a hot bath, overeat or drink alcohol within 5 hours after the game. You can enter the normal life procedure after 12 hours of flushing warm water.

If you don't have marathon experience and your physical fitness doesn't meet the requirements of "running a horse", it is suggested that you take 10km as the goal, keep exercising for a period of time, adjust your physical function step by step, and then enjoy it.

Benefits of Marathon to human health

Science points out that regular long-distance running is conducive to improving the cardiovascular health of the human body, reducing various diseases of the body and other organ diseases such as prostate. It can also accelerate the metabolism of the human body, expel toxins and pollutants, and remove the harmful substances produced in the body.

Furthermore, long-distance running can enhance the ability of various organs of the human body, increase the vital capacity and the exercise intensity of the heart, and enhance the endurance of mitochondria of human muscle cells. A large amount of exercise can eliminate the excess accumulation of fat, improve the body shape and the balanced distribution of fat and muscle, and make people look stronger and leaner.

Long distance running is also a kind of extreme strengthening of human willpower. It is difficult for ordinary people to insist on long distance running every day or finish a long run. Besides their physical quality, they need strong psychological willpower. Continuous long-distance running is a good training for people's willpower and a great promotion for people's willpower in the future.

Long distance running is a good way to release the pressure of modern people's life. Not only does the body get a reasonable exercise, but also the accumulated pressure in the body will be released in a large amount, which is a good mediation and protection for mental health. Enjoy the joy of sports in sports and forget all kinds of oppression brought by fast-paced life.

Long distance running is a process that needs to be done gradually and circularly. People who are practicing long distance running at first can't do a lot of sports at once. It's better to warm up in advance, after the body fully adapts, adapt within a few kilometers, gradually increase every day, and finally slowly adapt to the whole long-distance running process. The long-distance running should be carried out on a flat road to prevent damage caused by uneven, and learn self-protection measures and prepare necessary drugs.