First, preparation before the game

(1) Prepare regularly

1. Keep running, at least 4-5 times a week, and lay a good foundation for 5 kilometers. The amount of running depends on one's ability.

2. There should be strength training every week, the simplest push-ups, trans-push-ups, squats and tablets.

3. Before10, stretch the distance at a uniform speed, 25 km -32 km.

4. 7 days before the game, you should adapt to the biological clock of the game, go to bed early and get up early to ensure adequate sleep.

Two days before the game, take a rest and do some simple stretching.

(2) Bring your own things

1. Energy glue: 4-5 tablets. It is suggested that the cereal contains caffeine, which can moderately relieve pain.

2. Salt pills: 6-8 pills. Replenish electrolytes to relieve muscle aches and cramps.

3. Edible salt: 1 small bag. It is packed in a self-sealing bag and washed with salt water.

4. Snickers: 2 small pieces. Well, I personally don't like Snickers, so I never bring them, which takes up space and makes the transformation slow.

5. Glucose: 2. With or without it. Because I personally consume a lot of glycogen and supply it slowly, I bring it every time.

6. Huoxiang Zhengqi Oral Liquid: 1 tablet. This is for heatstroke prevention.

7. Chewing gum: 2 pieces. Mint flavor, it's boring to run. You can chew it to refresh yourself.

8. Vaseline: 1 small box. You can buy it at the drugstore.

9. Yunnan Baiyao insurance solution: minimum bottle 1 bottle. You can accept it or not. Advise people who run slowly and are afraid of injury to take it, and there are also medical stations.

10. Functional drinks: 1 bottle. Put it in a mineral water bottle, otherwise it will be directly deducted from the security check of some games such as Red Bull.

(3) Details of horse racing events

1. sneakers

2. Running clothes

Step 3: Leg cover

4. Running socks

5. Running bra

wallet

7. Digital clamp or tension pin

8. Energy glue

9. salt pills

10.vaseline

1 1. Yunnan Baiyao

12. Leather clothing

13. Sunhat

14. Ice sleeves

15. Look

16. Sun protection

17. Charging treasure

18. Mobile phone charger

19. ID card

20. change clothes II. Match day

(1) dietary supplements

1. Breakfast

Eat before the game 1.5-2 hours.

Recommend a breakfast recipe given to me by the effective circle god: 4 slices of whole wheat bread+boiled eggs 1+1 bowl of coarse porridge+pickles.

This should be moderate, not too much, but it must be whole wheat.

Apply vaseline

When wearing clothes, you should clean your feet, thighs, chest, armpits and other places that are easy to grind, or you will wear them out after running for a long time.

Yes Don't bother!

3. Bring your own replenishment method and time

(1) salt pill energy glue

Tips:

(1) The energy glue should be swallowed at the water station, otherwise it will be too sweet and sticky.

(2) Edible salt: For water stations that don't eat energy glue and salt pills, drink some salt water and throw it away, especially after 20K.

(3) Glucose: 20K, 32K each.

(4) Huoxiang Zhengqi Liquid: It depends on your personal situation. If you feel too hot, drink it. Be sure to drink at the water station. This Huoxiang Zhengqi liquid is too spicy.

(5) Snickers: Eat when you are hungry.

(6) Functional drinks: You can drink them before entering the check-in area and before departure, especially in summer, which will make you thirsty.

4. Supplementary funds of the Organizing Committee

1) Water: Starting from 5km, the Organizing Committee has set up water stations, with 1 station every 2.5km. ..

Every water station should drink water! If you are not thirsty, put it in your mouth to moisten your throat.

It is not recommended to drink the drinks provided by the organizing Committee, just drink mineral water.

2) Food: generally supplemented from 17.5 km, such as bananas and bread. Every city is different, mainly depending on sponsors.

It is suggested that every supply station should eat more or less, and don't wait until you are hungry. Energy conversion takes time.

(2) Competition process

1. Don't feel too early. You'd better arrive 1- 1.5 hours in advance. You can save the bag, warm up and pose ~

2. Run according to the time you want to finish the race and the usual pace. Marathon is an endurance sport, not a competitive sport.

3. Pacemaker

Step 4: small paragraph

1)1-10km

Whoever is quick is stupid. No matter whether your usual pace of 10 km is 4 or 5, your pace of 10 km will be 30 seconds slower than normal running-1.

About minutes. Even if you are excited to participate in the competition, you can't be sexy. The consequences are either cramps or the second half is wasted directly.

2)10-20km

At this time, the excitement is not over yet, so be excited. If you are not tired, you can keep the same pace and run at ordinary times, but don't die.

Kindness

3)20-25 kilometers

In these 5 kilometers, you will experience the excitement of half-way runners reaching the finish line, and you will also experience the loss of a significant reduction in the number of people after half-way. but

Yes, you are halfway through the Long March, and you will reach the end in half. Again, at ordinary times, eat and drink at a constant speed.

Run forward.

4)25-30 kilometers

In these 5 kilometers and the next 5 kilometers, you may feel tired, then start to slow down, can't run, want to go, and stay at water stations and supply stations.

If you stay longer and longer, your heart will break down and you may hit a wall. The so-called hitting the wall means that physical fitness reaches a pole, not a limit!

Solution:

1 The taboo of marathon is walking! You can stop and take a small step. 1 minute later, the energy of your calf muscles will be restored.

Try running with the back pedal and change your running style. Running back will make the thighs exert strength and the calves slow down.

Talk to your running friends on the road and forget the fact that you can't run. Ask about the age of running, how many marathons you have run, and add them to each other.

Oil.

Make a hullabaloo about and release the pressure. Don't be embarrassed, you can run after shouting.

5) 30-35km

30 kilometers, congratulations, your marathon has really started.

But in this section, you may experience 5 kilometers of torture, and you will also have inner and physical struggles. You may cramp, so don't pull.

Stop, run slowly, stretch slowly and never sit down. Ask volunteers and runners for help, preferably runners, who are more professional than volunteers.

If you can't stand cramps, find someone. You lie down and let him slowly lift your legs and stretch them at a 45-degree angle.

Then press and knead the cramped area for up to 2 minutes.

6)36-40 kilometers

It is the easiest to collapse, crazy speed, hunger and thirst, and even complain about yourself. There will be a shelter car hanging around you on this road.

Yo, ignore it and keep running at a constant speed. Water yourself to cool down. If there is an audience, interact with the audience. Keep encouraging yourself.

It will be interesting to calculate the distance you have run. If the leg feels uncomfortable, spray Yunnan Baiyao, which will relieve it.

7) 40-42.195km

You will be excited, of course, you will feel that this is a long cycle. You think it is only 2 kilometers, but you can't run. no

Be anxious, don't get excited, don't speed up, sudden death usually happens at this time. Run to the finish line at a constant speed. Pose, smile, this

I took a lot of photos.

Congratulations on finishing the game!

(3) Finish the competition

1. After receiving the competition package, the medals were in it, as well as food and towels.

2. Don't stop, don't sit, jog near the finish line for about 10 minutes, then stretch, pay attention to slowly pull, otherwise it will.

Cramp or strain, stretching should take 10- 15 minutes. You don't have to stretch and jog if you want to have sore legs tomorrow ~

3. Replenish water and drink more water.

4. ice compress. Some competitions will provide ice cubes, while others will not. Ice cubes can be used within 24 hours, but the closer they are, the more effective they are.

Fruit. I usually buy a glass of water and two bags of ice cubes from the place where iced drinks are sold after the game and apply them directly at the train station. Only when ice is applied.

You will find that your joints are on fire. If you rub for a long time, you will definitely get hot. Ice effect fried chicken strips!

Don't take a bath, I mean don't take a hot bath, just take a bath, and then take a bath and massage at least 36 hours later.

6. I suggest taking more photos, which is very memorable. Even if I come back next year, it will not be like this.

7. If you feel tired after the game, you can rest for 3-7 days. Don't tell me the great god told you to run with acid the next day. This woman is definitely.

Can challenge, running with acid is pulling your hair! ! ! There is no scientific basis!

Third, various tips.

1. Red Bull is not recommended for functional drinks. Red bull is temporary, it can make you excited 1 hour, and it can also induce diuresis.

2. Sun protection must be available, even if it disappears after sweating, it should be coated with a layer.

3. If you want to run into a certain period of time, don't run at the pace on that speedometer. For example, you want to run 500 races, every race.

The average pace is 7 minutes and 07 seconds, so you can't run 7 minutes and 07 seconds at the beginning. You must run at a speed of about 6 minutes and 20 minutes in the first 25 minutes, because

Because you have to set aside time for drinking and eating, and the longer you stay in the water station and the supply station, there will be no long distance.

Experienced players will slow down after 30 kilometers.

4. Don't wear new clothes and shoes, especially shoes! New shoes need to be run-in for a month before running.

Don't tie your shoelaces too tightly, your feet will swell in the second half, and it will be uncomfortable to tie them too tightly.

6. Don't leave! ! ! Jumping slowly is also running, even if it is slower than walking. As long as you stop, lactic acid will accumulate immediately and you can't run at all.

Just ...

7. For the uphill road: run with the back pedal, pedal with small steps, and touch the ground with the forefoot to lower the body center of gravity. Take small steps down the hill and close your knees and feet.

Then the ground, the body leaned back slightly.

8. Follow-up strategy: Find a person with the same frequency and speed as yourself during running and run after him. Trust me, you will.

It saves a lot of energy. Do you know the reason why there are circuit breakers in cycling? Haha, it's the same. Find someone to make him succeed unconsciously.

Circuit breaker for you. ......

9. Don't trust rabbits easily. They can grasp the time well, but they may not be able to grasp everyone's speed, and many rabbits are unreliable.

Yes, rabbits of 400 and 330 are more accurate, but rabbits of other groups are generally not so accurate. I ran past rabbits, believe me! So you ... ...

Just run at your own frequency.

10. Don't compete with others during running. If you can't run, run by yourself. It's not easy to get hurt.

1 1. Don't turn around suddenly during running, your heart can't stand it, and you will get dizzy.

12. You can try running backwards for a short time, and your knees will rest temporarily.

13. Marathon is not about how fast you run in the first half, as long as you can persist in the second half, it will be awesome.

14. If you don't want to run in the game, you can find all kinds of distractions, such as psychosexuality, such as finding references, such as chatting with people. ...

Players who can talk all the time, of course, have enough lung capacity and physical strength.

15. Most players use mobile apps to record mileage and speed. What you need to say about mileage is that the mileage you recorded will definitely be greater than 42.38+095 km.

In the park, even if it is 43 kilometers, your pace time is slower than the normal pace time. Be sure to pay attention to this.

16. I won't let you go because my body will get used to the same frequency for a long time. If I don't go, in the second half of the year,

Your body will form a mechanical movement, and you will mechanically swing your arms and take your legs apart.

17. Run for a drink? Stop joking. You are not a professionally trained player. Just drink slowly, or take a big step while drinking.

Drink and run, don't stay!

18. Don't go to the first table with water at the water station. There are too many people drinking, and they are still crowded. Go ahead, drink at a table with few people.

19. It is still important to emphasize that don't drink too much, you will feel sick.

20. In this process, you will be incontinent, especially for women. Don't be afraid. This is a normal physiological phenomenon. If you feel uncomfortable, female.

One trick that Xia taught you was to sprinkle water on your pants.

2 1. The audience will give you a high five. Give a high five to be gentle, otherwise there will be a reaction.

22. If you don't arrive at the water station and are thirsty to death, then don't be ashamed and boldly ask the audience on the road for water, if you are a neat freak.

You will die of thirst!

23. Leg covers will prevent calf cramps, and it is recommended to buy them. Pro-test is really much better than no effect

24. After running, if your toenails are black and your feet are blistered, please consider whether your socks are for running, and whether your shoes are small or not.

25. You can shout loudly on the road, and you will be refreshed after shouting. Hahaha, there will be many people watching you. be filled/suffused/brimming with

Summarizing the various experiences of several marathons, we can simply say three points:

The first is mentality. I don't care about the result, no matter how many hours it takes me to finish the game, as long as I can finish it. Don't just care about pace and time when running.

Suddenly, it will only make your psychological burden too heavy, which will make your body more tired. Just run your body's frequency, not blindly follow it. When I was in Qinhuangdao, I thought I would be grateful if I could finish the competition. As a result, I ran a PB. I thought about PB when I was in Dandong, but I ran away. So there are no good grades.

By chance.

The second is experience. This is unfair to virgin racers, but every horse has happiness and pain, not everyone's experience is like this.

Is it suitable for you, so sum up your experience according to your own situation.

The third is willpower. You must have willpower. It will help you overcome all the pains and frustrations along the way.

Finally, Woman Xia wishes every player who has seen this strategy can finish the race safely and run well ~

Chen Ke, the official account of WeChat, focuses on earning money from the media network.