Marathon takes a long time, and most runners exceed 3 hours. The main causes of fatigue are blood sugar reduction, muscle glycogen depletion, dehydration, electrolyte loss, body temperature increase and other factors. Of course, it is important to replenish water during running. In addition, other factors can be considered to delay fatigue and improve sports ability.
Replenish water on the way
A small number of times, proactive principle. Drink as little water as possible during horse racing, drink a fixed amount at a time, and don't worry about drinking water to avoid drinking it quickly. In the process of running a marathon, you can finish your last sip of water ten to fifteen minutes before going to the next drinking station. So you can absorb some liquid before you reach the next drinking station.
Cooling on the road
During running, due to the energy supplied by decomposed substances, the energy metabolism is vigorous, which leads to the increase of body temperature. Use some physical cooling methods, such as pouring cold water on the back or head to lower the body temperature, or applying sponge on the upper arm to cool down.
In some competitions, the organizer may also set up some cooling devices, such as spraying: when passing through the spraying station, you can slow down and let the water spray the head to cool the head and fully dissipate heat; Ice cubes: grab a proper amount of ice cubes and smear them on your body to cool down quickly; Sponge: Dip the sponge in water and wipe it on the neck, wrist, behind the ear and other places where blood vessels are close to the skin surface, which will instantly feel cool. In the terminal service, an ice bath area is set up to provide more professional services.
Replenish energy on the way
Replenish energy on the way. Because the marathon runs for a long time, the blood sugar in the body will be consumed a lot during exercise. In order to avoid the drop of blood sugar, in addition to supplementing carbohydrate energy before exercise or competition, you can choose to supplement some energy glue or energy bar and supplement carbohydrates on the way. For example, the American Sports Medicine Association (ACSM) suggests that 600 ~ 1 000 ml of liquid (4%~8% carbohydrate and 0.5~0.7g sodium) should be added every hour for continuous exercise above1hour. The ideal frequency and amount of rehydration is 15~20 minutes, and each time 150~300ml. Remember not to choose too many solid carbohydrate foods, and supplement them as little as possible to avoid gastrointestinal discomfort.
Prevent injuries on the way.
After long-term running, the gastrocnemius muscle behind the calf is the easiest to cramp, followed by the thigh muscle. Every marathon has athletes cramping, and the proportion is very high. If you have cramps or premonitory symptoms, you should immediately stop exercising, straighten your knees, hook your toes and massage your calf muscles. Knead the center of the calf with your thumb to relieve cramps. Don't push too hard when massaging.