Precautions for marathon:
Damage prevention
When taking part in the marathon, we need to pay attention to prevent injuries. The common injuries are iliotibial tract syndrome and plantar fasciitis, which are mainly friction and traction injuries caused by long-term anisotropic expansion and contraction of fascia. Wrong running posture will increase the risk of fascia injury. Therefore, it is necessary to maintain the correct running posture and avoid excessive use of knees and feet.
So as to supplement the right amount of water.
It is very important to replenish water properly before marathon. Boiled water is the best choice, but if you need to run the whole distance, you should also add sugary drinks. Don't drink too much at once, drink slowly.
Pay attention to stretching
It is very important to stretch and relax before the game, because running for a long time will test the leg muscles and lead to leg muscle cramps and other problems. A professional stretcher can stretch the quadriceps and hamstrings of the legs and relax the gastrocnemius of the calves.
Refueling for yourself is a reminder of the race plan and motivation completed 1 hour before the start. This little move can make the game more dynamic, and at the same time, it can make you more focused on the game.
Weight loss before the race is one of the important points for attention in marathon. By gradually reducing the amount to one or two days before the race and running 3-6 kilometers at marathon pace to adjust the state, the race mileage can be effectively reduced.
Running by the hour is to ensure that the body rhythm during the marathon is synchronized with the day of the race. If the start time of each run is adjusted to the start time of the race, the body rhythm will be affected.
Don't eat spicy food.
Don't eat spicy food in marathon. Because these foods may stimulate the body and stomach, leading to physical discomfort during the game. If you eat spicy, greasy and irritating food, you may not be able to finish the race.
Running once and a half a horse can test your ability one month in advance, and it can also bring physical and psychological rest time. If you can't find a suitable event, you can choose to gather friends and family to run a long-distance race. The last few kilometers are faster than Malasson.