Marathon running equipment

Marathons are usually prepared for special athletes, and only a few public welfare projects will hold half marathons and health running events. The distance is generally short and will not pose a life-threatening risk, and the human body can also persist. There are many complicated preparations before running a marathon. Different from the usual running preparations, you also need to rest and recharge your energy before running. This article introduces the preparations before marathon running. Let’s take a look.

1. Technical preparation

1. If you have enough time and you want to run a full race distance, treat it like an exam to build your confidence. (This is just an exercise, don't mind the results)

2. Take another two days to do variable speed running, 100 meters fast - 100 meters slow - 100 meters fast - 100 meters slow, run 4-5 laps continuously (calculated based on a 400-meter track).

4. Rest for the last two days and recharge your energy.

2. If you participate in long-distance events, you should also reserve energy before the race and eat more high-protein, high-sugar foods, such as beef, fresh milk, edible glucose water, chocolate, etc.

3. Diet and Breathing

1. Drink some high-concentration glucose water 30 minutes before the game (glucose is a monosaccharide that can be quickly digested and absorbed and directly act on the muscles). Do not drink other beverages. Drink plain water if you are thirsty. Do not eat any food within 30 minutes before the game. Remember! !

2. Do not eat chocolate or other sweets on the day of the competition, as your throat will feel sticky during the competition.

3. Breathe through your mouth and nose at the same time, press your tongue against the roof of your mouth, and let the air pass through both sides of your tongue. This can moisten the air and prevent cold air from blowing directly into your throat.

4. Preparation

1. Start by jogging until you sweat a little.

2. Do exercises such as leg stretching, waist pressing, body twisting, shoulder stretching, etc. to activate the relevant joints, ligaments, and muscles.

3. Do 2 or 3 30-meter acceleration runs.

The above content should be completed 20 minutes before the game.

Later time

1. After getting on the track, do a few vertical jumps on the spot to increase your excitement.

2. During this period, you should pay attention to maintaining your body temperature and not let your body cool down.

5. This gift

The competition among ordinary students is actually a test of perseverance and confidence in winning. Everyone is tired at the end of the competition, but the key is who is ruthless. The one who grits his teeth and perseveres will win.

The importance of water to the human body is unquestionable, because nearly two-thirds of the human body is water. Moreover, water is the necessary medium for chemical reactions in the body and is an indispensable element for maintaining body temperature when the human body is exercising or exposed to heat. The body's water metabolism during exercise is much higher than when not exercising. The average person sweats about 0.5 liters a day, but the amount of sweat produced during an hour of running is 2-3 times this amount; the amount of sweat produced during a 90-minute football game can be 4-10 times this amount.

If you don't drink enough water before exercise and don't pay attention to drinking water during exercise, you will become dehydrated, and the degree of dehydration will increase as the exercise time increases. For a person weighing 50 kg, dehydration of 0.5 kg will cause thirst; dehydration of 1 kg will cause severe thirst, discomfort, depression and loss of appetite; dehydration of 7.5 kg may be life-threatening. It seems that we really cannot underestimate the harm of water loss to the human body.