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How does a marathon run
After proper practice and accumulation of
, 5 kilometers is a quantity that an ordinary person can bear.
in foreign countries, the marathon is a lot of people doing things, 20 year old young people are running, and the elders of the fifty or sixty year old are running. Of course, if you have a health hazard, such as cardiovascular disease, joint disease, it is not recommended that you do the exercise.
must pay attention to all kinds of adjustment before, after and after the competition. After all, keeping the body's functions is the most critical factor. The body is comfortable to embody the nature of the long run. Therefore, the relevant personnel also aimed at amateur marathon enthusiasts, put forward the following points of attention, so as to avoid the physical problems in a long and intense exercise.
pre competition training
although the marathon training lies in the accumulation of peacetime, the positive adjustment and promotion of the pre competition are still important. Three days before the game, we should stick to 40 minutes per day and run 8 - 10 kilometers. The warm-up and recovery of the movement before and after the exercise can not be lazy, respectively in 30 minutes. Diet, eat more fruits and vegetables, not only can supplement physical fitness, but also can supplement vitamin C, on the same day, breakfast can be eaten bread, cake, porridge, with six points full.
in the
race
because the distance is far away, so it is suggested that everyone should run at a constant speed and run together, which can encourage and promote each other. Match, drinking water is also very particular. It is best to choose 5 kilometers and 10 kilometers to drink water. Don't wait 20 kilometers after the thirst is dehydrated again, because the body water absorption takes 45 minutes, and thirsty and then replenishment is late. Long distance running is an aerobic metabolic exercise. It participates in the circulation of the major organs of the body, especially the respiratory system. During the running process, the demand for oxygen is increasing. Under normal circumstances, it is advisable to take four steps and one breath, and try to keep this rhythm as much as possible. In the way of breathing, it is better to breathe with nose and mouth and mouth.
still has to walk hundreds of meters of
after the gameIt is wrong for some people to sit down and rest immediately after a long run in
. Run do not immediately stop and rest, should take a walk a few hundred meters, the body relax completely, then do whatever the waist and abdomen, leg and arm activities. At the same time, do some general massage, relax the tensioned muscles, so as to avoid pain.
expert recruitment: how to avoid the marathon damage
1,
of the calf
if competitors take cramps during running, don't panic. They should gradually slow down. They should stop at the roadside, do not rest in the center of the road, so as not to stop the runners who continue to run. When cramping, grasp the side of the cramp side by hand, force it to the leg, press the other hand down the knees, straighten the leg and repeat the action, and massage when the pain is gone.
two, knee pain
City Marathon race running place >
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