Marathon running tips

It is well known that marathon running has many benefits for the body, especially in enhancing lung capacity and improving human endurance. However, you must exercise and prepare before running a marathon to prevent sprains or suffocation during the actual competition. When running a marathon, you must pay attention to your clothing and choose comfortable clothes. You must learn to surpass your limits and make continuous breakthroughs.

1. Don't lower your head, but raise it and look forward, so as not to cause damage to your cervical spine.

2. When running uphill, slow down your pace to make it easier.

3. Land your feet lightly. Putting your feet too hard will increase the burden on your bones. When your feet land, your knees should be slightly bent.

4. The back should be kept straight and relaxed. The body leans forward because of poor body stability. At this time, you should try to stand straight as much as possible to exercise your muscles.

5. Do not twist your hips and waist too much left or right, as this will increase the chance of injury.

6. Bend your arms about 90 degrees. When running, you should "shake your arms" and swing your arms as wide as possible.

7. When running, keep your hands naturally relaxed and don't clench your fists too tightly. You can also stretch out your hands with your palms facing inward.

8. Keep your shoulders relaxed, otherwise you will hunch over, get tired more easily, and your neck will become stiff.

Tips for running a half marathon:

When we run for about 10-20 minutes, we will encounter the first "uncomfortable" stage, which is called the "first limit state". This is a normal phenomenon in the human body. The treatment method is very simple. Just slow down your running speed, adjust your breathing or walk for 2-3 minutes. When the "uncomfortable" feeling is over, you can run again without any problem.

People who have not trained for a marathon usually encounter the "physiological limit of exercise" in the human body, including muscle pain, joint pain, extreme fatigue, and the desire to give up. At this time, you should slow down or even combine walking and running, and actively deepen your breathing. Generally, after two or three kilometers, you will reach the extreme point and have the "second breath". If the uncomfortable symptoms last for a long time, it is best to give up the game, and "gritting your teeth" may be dangerous.

It is best for everyone who runs a marathon to run on their own and never compare themselves with others. Otherwise it will disrupt your original rhythm;

Generally speaking, it is best for people who run half marathons not to drink sugary drinks, while people who run the full marathon should replenish water with an appropriate amount of sugary drinks or their own energy drinks after 20 kilometers. For full marathon runners, it is generally necessary to start replenishing water after 15 kilometers, depending on the situation, and drink small amounts at a time. Replenishing water too early or drinking too much can easily cause abdominal pain or urinary urgency.