1. Choose a pair of running shoes that suit you. Running needs a comfortable fit, soft cushioning and protection.
2. Accurate running posture can not only avoid injury, but also reduce physical exertion.
3. Running should be trained step by step. For a runner who aims to take part in a half-horse race or a full-horse race, he must set up a long-distance jog once a week to let him feel the bottleneck of his running and break through it through training efforts.
4. Pay attention to the weather factors in time and choose the right clothes.
For marathon runners, warm-up activities must be done well before the competition, and they must do what they can during the competition. Don't set goals beyond your ability. If you feel unwell, don't force yourself to ask the team doctor or volunteers for help in time.
In a word, marathon should not blindly pursue long distance and short time, but should aim at keeping fit.
Extended data:
In the marathon, you need to stop running immediately.
1, sports injuries and cramps
Problems that easily occur in running or other sports include sports injuries (such as sprains and strains of various muscle joints, sudden and asymptomatic foot, calf or knee pain attacks) and muscle spasms (also known as cramps).
Short, you can try it by adjusting your exercise state, such as jogging. If it is serious or cannot be relieved after adjustment, it is recommended to stop running and carry out targeted treatment.
2. Abdominal pain
Abdominal pain in long-distance running is related to many factors, such as internal organs can not adapt to ischemia and hypoxia, diaphragm spasm, water and electrolyte loss after exercise and so on. If the symptoms are mild, we can adjust them by slowing down running speed, deepening breathing and pressing the painful parts. If the abdominal pain is serious, or the symptoms of mild abdominal pain are not relieved or even aggravated after adjustment, it is necessary to stop exercising and deal with it in time.
3, dizziness, black eyes, chest tightness, chest pain, dyspnea.
Exercise has made the cardiopulmonary function close to or beyond the compensation range. Some experienced runners often monitor their heart rate by wearing a heart rate meter or heart rate belt to guide running. When racing, you can also adjust your exercise state earlier by monitoring your heart rate to avoid cardiopulmonary overload. If your heart rate stays in the heart rate range of anaerobic exercise for a long time during running, it is recommended to slow down or even stop in time to avoid long-term cardiopulmonary overload.
If you don't wear a heart rate meter or a heart rate belt, you can also feel it through your body state: if you can speak freely in the whole sentence, it means that your heart and lungs are in good condition. If you can only speak words, even can't speak, and you are short of breath, you must slow down or even stop in time.
If you still have dangerous symptoms such as dizziness, black eyes, chest tightness, chest pain, dyspnea, and cold sweat all over the body, you must stop, ask for help in time, and call the medical staff.