Truth # 1: Long-distance running practice can ensure you reach the finish line. Long-distance practice is the most important success factor of marathon.
Long-distance practice can adapt your body and mind to the environment needed to run a marathon. But you don't need to run twenty or thirty kilometers in the first week, but increase the mileage step by step.
In the first week of the training plan, the total mileage of beginners should be around 10 km, and then increase by 2 km every week until they can run 30 km every week. This time should be three weeks before the marathon.
The total mileage of intermediate and veterans in the first week of the training plan should be about 16 kilometers, and then increase by 2 kilometers every week until the first week of the training plan, which is 30 kilometers. Arrange your long-distance running practice day on the day with the most free time every week, which is usually weekend or Sunday.
Truth 2: Rest days can keep you healthy. The second important part of marathon training is rest. The purpose of arranging rest days is to keep healthy.
In order to run a perfect marathon, you must constantly put pressure on your body to adapt to longer mileage, but the most important thing is: don't overtraining! From a certain point of view, the purpose of exercise training is to destroy your body tissue, and your body will rebuild the tissue to make it stronger than before. Problems arise when you don't give your body enough time to rebuild tissues.
Muscle tissue needs 48 hours to recover after intensity training. Incomplete muscle tissue will cause fatigue, easy strain, or fatigue fracture, which will hinder your next exercise plan. It is suggested that people who have just started to practice marathon can arrange two rest days every week.
This rest day means complete rest and no exercise. Experienced runners can do some jogging or comprehensive exercises on their rest days, but not too vigorously.
Even top athletes need a rest. Truth 3: Comprehensive training allows you to exercise and rest at the same time. Through comprehensive training, you can take care of both exercise and rest.
At the same time, you can also get some rest time to adjust your body and mind during continuous running training. Cycling and swimming are good comprehensive training activities, and you can also add some stretching activities and strength exercises.
Truth 4: The key to a marathon is a successful pace. Anyone can run a 42km marathon at the right pace. Running too fast, I collapsed at once.
But if you run slowly enough at first, you can accomplish your goal. Whether you finish the marathon in 3 hours or 5 hours, you should feel the feeling of pace and try to control your pace.
There are two ways to predict your marathon completion time. One is to multiply the completion time of your best 10 km run by 4.
65 times. The second is to multiply your half marathon time by 2, and then multiply the total time by 1 10%.
Truth 5: Speed training helps you climb to the top. If you are running a marathon for the first time, you don't need to do any speed training. Establishing long-distance running mileage has given your body enough pressure load, and speed training will only increase your chances of injury.
But if you have reached the peak and want to break through again, speed training can give you unexpected results. Once a week, they enter interval speed training or Terek as speed training.
Jogging once a week is also a good choice. Add 20-30 minutes of running in the middle of jogging, which is faster than your scheduled marathon.
Therefore, you will feel more laborious than ordinary exercise, but it will not make you difficult to breathe. Truth 6: Simple exercise is the main element of your training plan. Indeed, there is still time for simple training in your training plan.
One day a week, practice half of the long-distance running, just like your long-distance running training rhythm. Beginners should arrange this day in the middle of each week, such as Wednesday.
If you want to do some extra stretching activities, you can choose this day. Around this day, you can do short-distance moderate-intensity exercise.
Novices and experienced runners also need to reserve some days for easy practice, and put the days of easy practice between the days of hard training, such as long-distance running days and speed practice days. Truth 7: You don't need to overtraining yourself. For beginners, all the mileage of training every week should not exceed twice the distance of long-distance running training this week.
For example, when the distance of your long-distance running training is 20 kilometers, the mileage of all your running training in that week should not exceed 40 kilometers. Beginners and experienced runners should run more every week, but the total amount of running in a week should not exceed three times the distance of long-distance running training.
Running too much will lead to overtraining, including fatigue, fractures, and most importantly, make you lose the fun of running. If you have these symptoms, you should rest for a few days before running training.
Truth 8: Retrograde can help you further establish a rest day, but it can't completely protect your muscles from injury. Many successful marathon training logs are scheduled for the rest week. However, this does not mean that you should take a week off.
In the rest week, subtract half of your weekly long-distance running training. Or for other reasons, you can also take a whole week off.
In the third week of each training plan, reduce the distance of your long-distance running training to two-thirds. If your training schedule has12km long-distance running, shorten it to 8km.
Then, next week, continue your training plan. Carry out the next phase of 14 km long-distance running practice.
In high-density marathon training, even experienced runners will slightly reduce their training weight every few weeks to get a physical and psychological rest. During the rest week, you can release your body and mind, store your energy and help you enter the next stage of practice.
Truth 9: It is very important for beginners to take part in some road races before preparing for the marathon. Irregular road races will give you valuable experience, such as how to warm up, how to adjust the pace, how to replenish water, how to eat before and after the race, when to eat, whether your shoes will blister, and so on.
Of course, your best hope lies in the most important horse.
2. What should I pay attention to when running a marathon?
Pay attention to running a marathon: 1. When we run 10-20 minutes or so, we will encounter the first "uncomfortable" stage, which is called "the first limit state", which is a normal phenomenon in the human body.
The disposal method is simple. Just slow down your running speed, adjust your breathing or walk for 2-3 minutes. When you feel uncomfortable, it is no problem to run again. 2. Usually, people who have not been trained in marathon will encounter the "physical limit of exercise" in the human body when running for about 30-35 kilometers, including muscle pain, joint pain and strong fatigue, including the psychological production of giving up. At this time, we should slow down, or even take a combination of walking and running to take the initiative to deepen our breathing. Generally, after two or three kilometers, we will survive the pole and usher in the "second breath".
If the discomfort lasts for a long time, it is best to give up the game, and "biting your teeth" may be dangerous. Everyone who runs a marathon, it is better to run his own, and never compare with others.
Otherwise, it will destroy your original rhythm; 4. Usually, people who run half marathons had better not drink sugary drinks, and people who run the whole marathon should supplement sugary drinks or bring their own energy drinks after 20 kilometers; Generally, after running the whole course, water will be replenished after 15km, a small amount at a time. Hydrating water too early or drinking too much can easily cause abdominal pain or urgency.
3. How long does the marathon run and what are the precautions?
Marathon is divided into mini marathon, half marathon and full marathon.
The distance of the whole marathon is 42. 195 km, international athletes usually run for two hours, ten or twenty minutes, and women run for more than two and a half hours. The average person just runs down for four or five hours.
The men's world record is Dennis Kimito (2:02:57) and the women's world record is Radcliffe (2: 17:42). As for matters needing attention, there are many things that need good equipment.
As the saying goes, "sharpening a knife does not mistake a woodcutter", a pair of good running shoes and a breathable and sweat-wicking dress are essential equipment. To prepare food before the marathon, you can put some light-weight and high-calorie foods such as chocolate and compressed biscuits in your pocket during the race.
Marathon needs good psychological quality, which is for those who want to finish the race. When you get on the track, you need to think that someone will overtake you in the middle of your run; You need to think that you have no physical strength after running halfway; You need to consider the result of your leg cramp in the middle of running.
Generally speaking, the marathon starts at 8 o'clock. There are many things you need to get up to do, such as eating breakfast and going to the stadium. However, the most important thing is to be prepared to remove the garbage from your body, because it will be embarrassing if you can't find the toilet on the track.
Good luck.
4. Common sense of marathon.
I. Registration fee:
Take Beijing Marathon as an example.
Applicants for the first time period (from the date of publication of the competition rules to 10 9 15 6 17:00):
1, China applicants (including Hong Kong, Macao and Taiwan): Marathon 90 yuan RMB/person; Half marathon, 9 km and mini marathon are RMB per person in 50 yuan.
2. Foreign applicants: 60 dollars per person for marathon, 55 dollars per person for half marathon, 9 kilometers and mini marathon.
Second phase applicants (September 16, 20 10 to June 10, 10, 12:00):
1. China (including Hong Kong, Macao and Taiwan) applicants: marathon 150 RMB/person, half marathon, 9 km marathon, mini marathon 100 RMB/person.
2. Foreign applicants: The flat fee for each project is $65,438+000 per person.
Second, the registration time
Generally, you can sign up for the marathon in three months or even earlier.
Third, training.
Everyone's training method is different from the maximum load that everyone can bear, so I can only give you some general suggestions.
1. Try to run a long-distance race once a week. You are a novice, so at first, you can run15-20km long-distance race once a week. With the improvement of training quality, you can gradually increase the distance of long-distance running.
2. In daily training, arrange some shorter but faster training, such as 8km,10km, etc. Can make you feel more relaxed when running a marathon.
3. Arrange 1-2 days of rest every week, which is helpful for relaxation and recovery.
4. Proper training plan can help you find the best state before the game.
take for example
Closed on Monday
Tuesday's high intensity (such as several fast running trainings)
Jogging on Wednesday
Thursday's high intensity
Rest on Friday
Relax and run on Saturday (longer distance, slightly faster than jogging)
Sunday long-distance running
Fourth, experience
1. When you finish running 25 kilometers, you will feel that there is still a long way to go, so don't be impatient and relax.
2. You can drink some sugar water in the second half to prevent the sugar in your body from falling too low.
After running 35 kilometers, you are likely to have sore joints and poor breathing. At this time, you should keep a positive attitude. This feeling is a process that many athletes have to go through, but you must believe that you can overcome it.
4. If you really can't persist, it's also a good choice to resign, and your health comes first.
Remember, enjoy running the marathon.
Wish you success!
5. Knowledge about running
Introduction to running Introduction to running Why do you want to run? Obesity is one of the root causes of hyperlipidemia, atherosclerosis, coronary heart disease, cerebral hemorrhage, hypertension, diabetes, gynecological diseases, skin diseases, heart diseases, cancer, liver diseases, respiratory diseases, kidney diseases, back pain, joint and limb diseases and orthostatic hypotension.
Too little exercise is the root of all sub-health diseases in modern times. The benefits of running are endless: 1), the body becomes thinner and clothes are easy to buy; 2), physical fitness has improved; 3), will not often catch a cold and have a fever; 4) Isolation of obesity diseases such as hypertension, fatty liver, hyperlipidemia, hyperglycemia and cerebral hemorrhage; 5), energy is getting better; 6) More endurance in daily life.
Around us, there are many examples of people who insist on jogging to curb chronic diseases such as diabetes, heart disease and hepatitis B. 1, putting aside the utilitarian point of view, running is very interesting, especially after you reach the stage where you can run continuously 1 hour (easily, it can be achieved in three months).
After running the lactic acid stage (about 3km later), people feel lighter and their hearts move with me. I once ran through the city in the early morning and saw this quiet street full of joy and freedom. I once ran through the mountains after the rain, and the green grass and crystal leaves melted in my heart.
To the south of the mountain is the blue Yantian Bay, with white clouds floating around my waist; I used to run through the countryside in late autumn, golden rice fields and fragrant soil; In these four seasons, there are spring flowers in spring, autumn and month, cool breeze in summer and snow in winter. I have run through countless beautiful scenery and am deeply intoxicated with this world. Go out, run out, don't be confined to a narrow space, you will find that the world is beautiful.
Only by feeling the mountain, the water and the fragrant land with your heart can you not waste this life. 2. Long-distance running posture is very important.
Running posture is the foundation of all running skills. Here, I have summed up the idea of Tai Chi running myself, but it has never been clear and systematic.
Suddenly I found a book, chirunning, which coincides with my idea. With the help of this technology, my daily running ability has been improved and the pain of long-distance running has been reduced a lot.
Of course, as I come from China and have been standing on the stake, I have a deeper understanding of some issues than the author. In short, the main points of Tai Chi running are as follows: 0) Focus, always pay attention to the main points of running, and relax wherever you are nervous.
1), the upper body is complete; 2), relax the lower body; 3) lean forward and fall straight forward. This is to rely on the strength of the body to push people forward; The above three points are the most important and should be carried out all the time.
4), the head is straight and straight, as straight as the back; 5) Relax your arms and swing back; 6), when the body leans forward, the body weight is pressed on the abdomen; This is particularly important. Laozi's "modesty" is the truth; 7) Twist the back, especially the waist, to lift the gluteal flexors in the swing, and then lift the thighs, calves and feet to move forward; Every time I move forward, I lift my legs by leaning forward, not kicking the ground. 8), thighs and calves are soft and relaxed; 9), the body has a tendency to fall forward from the ankle, thus pushing the body forward.
10), the midsole hits the ground. To be precise, it is the outer side of the middle palm that hits the ground first, and then it is lifted by the waist, buttocks and thighs. The landing point should not be in front of the center of gravity of the body. This is to minimize the action of kicking the ground, thus reducing the pressure on the knee.
1 1), the feet must be parallel forward, so as to effectively reduce excessive pronation and insufficient pronation, thus reducing the pain in the medial and lateral sides of the front end of the knee joint. 12), breathing naturally relaxes, and everything is based on relaxation.
The advantage of this running method is that it has little pressure on the knees and it is easy and natural to run. Moreover, there are not too many stiff muscles after running. Usually, muscles will become soft and tight only when needed. The disadvantage of this running mode is that it lacks the action of kicking the ground and can't run fast.
But it is very suitable for normal fitness running, weight-loss running and ultramarathon with enhanced strength. Of course, if you can't understand the above points, it doesn't matter. Just use your most familiar posture and run down easily.
3, running to prevent injury is the first, this should always pay attention. Training comes first! There is a saying that "running is beneficial, but it will hurt a knee."
Preventing knee injuries means preventing 90% sports injuries. The key to sports injury lies in prevention, not in medical treatment.
Once there is pain, it will force us to rest for a month or even a year. Previous running results basically need to be practiced from scratch. Therefore, it is necessary to do a good job in knee exercises (in fact, it is standing guard in China traditional martial arts): traditional martial arts has an important magic weapon: standing guard.
Only after standing on the pile for three years will I teach you moves. The purpose of standing pile is to increase the comprehensive strength of joint fluid, knee cartilage, muscle and so on, as well as to increase the sensitivity of waist, increase people's spiritual harmony and make people feel transparent.
The latter is temporarily difficult to achieve. Let's talk about the benefits of standing piles on the knees first. The knee is the focus of many sports, and the waist is the axis of many sports.
Poor knee practice, many moves in martial arts are very hurtful.
Modern taekwondo and other boxing methods don't pay attention to this point, but do the action of lifting one leg high. As a result, 9 knees of 10 taekwondo learners have problems. Traditional Wushu pays attention to a "combination of cultivation and use, and promotion of cultivation and use".
Practice has the function of nourishing bones and muscles, blood vessels and spirit, but the main way is to stand on piles and do knee exercises. The purpose of standing piles is to run farther and faster, but running farther and faster can put forward higher requirements for standing piles to verify their achievements.
Standing on the pile for a long time, if your knees don't feel tired, run more. If you run for a long time and your knees can't stand it, stand on the pile for a long time.
The ability of running itself will decline with age, and the ability of not running for a long time will become worse. However, the knee ability of the standing pile will continue to accumulate and will not decline, which will accompany you for a lifetime.
People's athletic ability can only be solidified by standing piles. "The so-called kung fu don't practice, will be empty.
It is not complete to practice boxing without practicing boxing, which is the reason. Running shoes are the second most important. Choose running shoes. See other posts on the Running Bible website.
Choosing good running shoes is also to protect the arch, knees and ankles, and also to avoid pain. If the stakes are high, yes.