January timetable
65438+1 October1:Guangdong Wu Tongshan New Year Cross Country Race, Shenzhen Dapeng New Year Marathon, Heilongjiang Ice Marathon, Shanghai Maqiao Half Marathon, Shanghai Jing 'an New Year's Day Welcome Run, Sweating Day: Shanghai Welcome Run, Guangzhou New Year Yuan Start, Shanghai Hongkou New Year's Day Fan Run, Shanghai International Tourism Resort Welcome Run, Shanghai Puji Luqiao Marathon.
65438+10.4: Hangzhou Chaoshan orienteering challenge "Terrain Kun" series.
65438+10.6: Maoming, China? Dianbai 100 International Cross-country Running Challenge
65438+1October 7: 20 18 Xiamen Marathon and the 3rd Beijing Shambala Snow Mountain Marathon.
65438+1October 13: Changchun Ice and Snow Marathon
65438+1October 13: Changsha Station of China Vertical Marathon League and World Tower Racing League Finals.
65438+1October 14: ChinaUltra 100 Pu 'er Station, Haikou Marathon, 20 18 "Shande Cup" Wuzhong Four Seasons Cross-country Winter Race (Jinting) and "Mousse Cup" Houjie Half Marathon.
65438+1October 2 1: Standard Chartered Hong Kong Marathon
March
March 4th: Nanjing Laoshan National Forest Park 100 km International Cross-country Challenge.
March 1 1: Ninghai cross-country running festival, Kunming Plateau International Half Marathon, Suzhou Jinji Lake International Half Marathon.
March 17: Beijing sanfeng cross-country running training competition
March 18: Chengdu Double Heritage Marathon, Hangzhou 100 Cross Country Race, Qingyuan Marathon, and Jianghan Canal International Half Marathon in Shayang, Hubei.
March 25th: Peach Blossom Marathon on both sides of Fenghua Strait in China.
March 25th: Ryan Marathon, Chongqing Marathon, Wuxi Marathon and Xuzhou International Marathon.
March 3 1: Nanjing Pukou International Women's Half Marathon
April
April 1: Nanjing Mountain Marathon and Sihong Ecological wetlands international Half Marathon.
April 15: Jinshanling Great Wall Marathon, Nanjing? Jiangning Spring Cattle First International Marathon, Wuhan Marathon and Kunshan Marathon
April 2 1: Yellow River Estuary (Dongying) International Marathon
April 22nd: Yangzhou Half International Marathon and Rongcheng International Marathon.
April 29th: Biaoshan Cross-country Longteng Aden Cross-country Race
May
May 5: Aijiangshan Cross-country Race Beijing 168, Youzhou Ancient Road Super Cross-country Race.
May 6th: Zhao Lu Marathon and Jinan Marathon.
May 19: China Great Wall Marathon.
May 20th: Changchun Marathon
June
June 3rd: Lanzhou Marathon
June 24th: Jilin Marathon
July
July 22nd: Guiyang Marathon
July 29th: Horgos Marathon
August
August 5: Ordos Marathon
September
September 9: Qingdao Marathon
September 16: Beijing Marathon
September 23rd: Shenyang Marathon
October
10 June 14: Chizhou Marathon
1June14th: Nanjing Marathon
65438+1October 2 1: Shanghai Chongming High-tech Zone International Marathon and Changsha Marathon.
65438+1October 28th: Xiangyang Marathon
65438+1October 28th: Qingdao Marathon
November
165438+1October 4th: Hangzhou Marathon
165438+1October 1 1: Nanchang Marathon
165438+1October 18: Liuyang Lake Marathon in Changde
165438+1October 25th: Dongguan Marathon
December
65438+February 2: Shenzhen Baoan International Marathon
65438+February 16: Shenzhen International Marathon
65438+February 23rd: Shantou clear lake International Half Marathon.
65438+30 February: Nanning International Marathon
Prepare for the activity 1. Get some sleep.
Before resuming training, some preliminary "preparation" is essential. Like-get some sleep.
If you often stay up late throughout the holiday, even in the name of "supporting the elderly", and on the first day after the holiday, you feel exhausted and tired enough to give yourself a "model worker award" and sleep for the last 30 years of your life, then sleeping at this moment is definitely the best choice.
Have a good sleep, so that the nerves and body can be fully relaxed and restored, and the circulatory metabolism in the body can be restored to a more normal level, so that you can have more energy and physical strength to cope with the next training.
In addition, the irregular schedule of holidays will come to an end at this time. You also need to adjust your schedule and gradually return to the normal state before the festival.
Eat well
By delicious, I don't mean that you can drink spicy food as you like in the new year. In addition to increasing lingering fat, high intake and high metabolic load also make your body enter a "malnutrition" or even sub-health state.
Therefore, it is necessary to quickly adjust the diet after the holiday, reduce the intake of high fat and high sugar, and control the daily diet to return to normal level.
In addition, eating more foods rich in dietary fiber, vitamins and protein can also help the body expel accumulated toxins, reduce the burden on the gastrointestinal tract, eliminate fatigue of muscles and bones, and restore our body functions to the best state.
It is particularly important to note that runners should never choose to go on a diet in order to kill fat that should not exist in the world as soon as possible, because doing so will only make your physical condition worse.
Resume training
After completing the above-mentioned "preparation" work, you can enter the link that runners are most concerned about-recovery training.
After the holiday, our physical condition is really not suitable for high intensity, high load and a lot of exercise. Therefore, the post-holiday recovery training must be gradual, moderate and targeted.
4. Stretching training
Stretching training can enhance the flexibility of limbs, improve the flexibility of muscles and joints, improve the metabolism of substances and energy in the body to a certain extent, increase the blood flow rate and regulate the endocrine system. It is definitely the first choice for post-holiday sports.
In the first week after the festival, runners can start stretching, mainly for the legs and back, and train for about 30 minutes every day. This can not only help the body recover, but also effectively avoid being injured in the later intensive training.
5. Jogging training
After 2-3 days of relatively low-intensity stretching training after the festival, runners can start jogging training if they feel no obvious discomfort.
At this time, the running training is intended to recover, so we should pay attention to the control of speed and running amount. Usually the pace can be controlled at 7 ~ 8 minutes/km, not too fast; Training frequency can be set to run every other day; The running amount of each training session should not exceed 5km in the first two weeks, and then the distance of 10%~ 15% should be increased every week with the stability of the state.
It should be noted that the temperature is low in winter and early spring, and the human condition is poor after the holiday. So the warm-up time before each jogging training can be slightly longer than usual.
After several weeks of jogging training, if you feel that your muscle strength, metabolic function and cardiopulmonary function are obviously enhanced and return to the normal level before the holiday, you can resume normal training.
6. Strength training
During the holidays, the living conditions of the "pigs" who can't eat can easily cause problems such as muscle relaxation and core strength decline. At this time, proper strength training is also necessary.
Runners can add some strength training after jogging training 1~2 weeks, when their bodies recover. For example, push-ups, sit-ups, flat support, weight-bearing squat, weight-bearing bench press, push-ups and other strength training with the help of equipment can effectively enhance the muscle strength of all parts of the body.
Attention should be paid to controlling the load during strength training to avoid muscle strain and joint injury caused by excessive load.