1, all Malaysia routes
42.195km, with a cumulative climb of 562m. Spring Festival Cultural Theme Park (Starting Point) → Tianan Road → Jiangnan Avenue → Langzhong Station (Railway Station) → Langzhong Road → Zhangxi 'an Street → Dongzikou in Jiangnan → Langshan Road → First Bridge of Jialing River → Zhangfei South Road → Langshui Road → Xiashahe Street → Huaguang Building → Xiaxinjie Street → Zhongtian Building.
Langshui Middle Road → Ancient City Geomantic Observation Deck → binjiang road → Langshui East Road → Longwan Peninsula (Turn Back) → Huancheng East Road → Jialing River Fourth Bridge → Lijiaba → binjiang road → Dajing Village → Yulong Bay →→ Ba Du Avenue → Langzhong Municipal People's Government (Turn Back) → Ba Du Avenue → Yulong Bay → Dajing Village → binjiang road →
2. Half-horse route
2 1.0975 km, with a cumulative climb of 226 meters. Spring Festival Cultural Theme Park (Starting Point) → Tianan Road → Jiangnan Avenue → Langzhong Station (Railway Station) → Langzhong Road → Zhangxi 'an Street → Dongzikou in Jiangnan → Langshan Road → First Bridge of Jialing River → Zhangfei South Road → Langshui Road → Xiasha Street → Huaguang Building → Xiaxin Street → Shangxin Street.
Shangxin Street → Zhongtian Mansion → West Street → Rhino Square → Langshui Road → Ancient City Geomantic Observation Deck → binjiang road → Langdong Road → Longwan Peninsula (turn back) → Huancheng East Road → Jialing River Fourth Bridge → binjiang road → Ma Xiaoxi Park → Nanjinguan Ancient Town → Langnan Bridge → Spring Festival Cultural Theme Park (end point), with a total mileage of 260.
3. Happy running route
5 kilometers, a cumulative climb of 29 meters. Spring Festival Cultural Theme Park (starting point) → Tianan Road → Jiangnan Avenue → Langsheng Road of Langzhong Station (railway station) → Zhangxi 'an Street → Dongzikou of Jiangnan → Langshan Road → Nanjinguan Ancient Town → South Entrance of Jinping Mountain → North Entrance of Jinping Mountain → Jiuqu Corridor → Spring Festival Cultural Theme Park (end point).
Matters needing attention in running marathon
1. Pre-race training: Before starting marathon training, you should have at least 6-8 weeks of adaptive training to gradually increase the running distance and intensity.
2. Reasonable diet: start to adjust your diet one week before the competition, eat more carbohydrates and protein, avoid greasy and fatty foods, and ensure adequate water intake.
3. Clothing and equipment: Choose suitable running shoes and clothing, and avoid wearing clothes that are too tight or too loose. At the same time, bring enough energy to replenish and drink water.
4, rhythm control: Marathon is not a sprint, you need to maintain a stable rhythm, to avoid going all out from the beginning. Adjust the speed according to your status in the game.
5. Keep water supply: drink water regularly during the competition and supplement electrolyte drinks or sports drinks to avoid dehydration and electrolyte imbalance.
6. Keep warm: Marathon is usually held in the early morning or morning, and the temperature is low, so keep warm, especially in cold weather.
7. Injury prevention: fully warm up and stretch before the game to avoid injury. If you feel pain or discomfort during the competition, stop in time and seek medical help.