How do I prepare for a marathon?

If you want to prepare for the marathon, first of all, you must be very enduring, and you must strengthen the exercise in this aspect of endurance, so as to achieve good results, and then there is your own strong willpower, which requires a very strong person in your heart to participate in the marathon, and only by making such preparations can you run the marathon.

Training should be tapered in the first few days of the competition, as the muscles need time to recover from the training, during which time to reduce the training load, rebuild glycogen stores in the muscles, replenish water, and replenish protein to repair the muscles. Think of pre-competition training as the last training session before the competition, during which the muscles learn to store a large amount of glycogen so that it can be replenished during training.

You should start practicing running for a long time in advance, not fast but to practice patience, run slowly, enhance your patience again and again, do a good job of stretching, and do not run suddenly, which can easily lead to injury.

Enhance the strength of your muscles and improve the fatigue resistance of your muscles; Improve our lung capacity, and when we run for a while, we will gasp for breath to prevent the lack of oxygen.

1.Feet: Taking good care of your feet is essential for running a marathon. Cut your toenails short and flat before training and competition; File off the calluses; foot bath relaxation; Massage the feet with a relaxant.

2.Pustules: Must be used to avoid pustules on the feet"Double fur"Protect sensitive areas and rub your feet with ointment to lubricate them.

3.Clothing: Choose loose-fitting, breathable, and sweat-wicking sportswear Training shoes: Runners should wear the same shoes they wear during training as they would on marathon day.

First of all, you must keep your mood in the first two days, let go and exercise every day, only in this way, you will not be nervous, relax your energy, and be ready for the competition.

To truly complete a marathon, it takes months of preparation and training, and this preparation period requires patience and scientific training to complete the kilometer. Before deciding to run your first marathon, see if you qualify.

Because the length of the marathon is generally more than 40 kilometers, it generally takes about three hours to run. Therefore, long-term running requires the runner to be thin and light, otherwise his physical strength cannot maintain too heavy a body when running for a long time, so the more powerful marathon runners are particularly thin.

The practice of a marathon usually lasts a long time, so it is very demanding for the runners. If the cardiorespiratory capacity is not enough to sustain long-term exercise, it is impossible to complete the race. So in order to complete a marathon, the cardiorespiratory capacity must be strong enough.

Marathon runners not only need to be thin, but also need to have a certain amount of muscle, because if there is no enough amount of muscle for a long time, there is no strength to maintain, and if the muscles are developed, it can also help our joints stabilize to a certain extent, and long-term running will still cause a lot of joint wear.

Although the marathon is more than 40 kilometers long, if the marathon runner insists on running, he can run longer, even about 50 to 60 kilometers, and the training volume is about 200 kilometers per month. Therefore, if you don't accumulate enough runs, you can't complete a marathon. Runners must have a firm goal, which can even become a life goal.

If the marathon is considered to be a fashion pursuit or bragging capital, then it is not advisable to enter the race and go to the scene to be a spectator.

As a reminder, on the day of the marathon, runners must eat breakfast to replenish the energy they need. Before the game, you must do a good job of warm-up activities, in case there are physical problems in the process of the game, when you hear the gunshot, you must control your pace, don't walk too fast for a while, this very affects the mentality of the game process, we must learn to fully enjoy the game. Hopefully, this advice will be useful to everyone.

First of all, you must have a very good lung capacity, and secondly, you should also pay attention to your body, which must be very good, very healthy, and free of any diseases.

Running a marathon is a physical requirement and an age requirement, and the age must be at least 20 years old, in good health and without congenital diseases to participate.

You should have super physical strength and endurance, and you usually have a certain amount of experience, otherwise ordinary people will not be able to persevere.

The calories of the food should be adjusted. Excessive caloric intake can lead to increased body fat and decreased exercise capacity. Before the marathon, the combination of work and rest is also very important.

In addition to eating hard, getting enough sleep is also essential. Especially in the three days before the race, we have to get a good night's sleep. Sleep should not exceed 24 hours, and the amount of sleep per day should be greater than 5 hours or 6 hours, or not less than habitual sleep.

A good night's sleep can guarantee the effectiveness of an athlete's training.

Cut your toenails short and flat before training and competitions; You can relax with a foot bath and often soak your feet in hot water; bib numbers, which are best sewn before going to bed the day before the race, so as not to rush the next morning; Sportswear should follow the principles of looseness, breathability and sweat absorption. Clothing should not be too much or too little, so as not to affect the movement or muscle spasms; Running shoes, you should wear running shoes that are lightweight, comfortable, breathable, and durable. You'd better wear it several times before the game and then put it in.

It is recommended not to wear tourist shoes and football boots; Socks, it is not advisable to wear new socks when participating in competitions. It is best to wear old socks that have been washed several times. New socks rub against your feet easily, and in severe cases, they can wear out blisters.

It is advisable to choose sweat-wicking, seamless socks; Shoelaces, do not tie too tightly, there is no obvious pressure on the foot is appropriate. Marathon training should start with three aspects, endurance, strength, and speed. Training should be gradual, starting with a slow increase in speed, stabilizing the speed, and then gradually increasing the distance.

Arrange cycling, climbing, and other sports appropriately without harming your body. These exercises help to improve leg strength. When the game comes, we should arrange our training wisely, especially to avoid injury.

Marathons are an extreme sport that focuses on participation, so don't care how fast others run. The key is your relaxed attitude. As an ordinary player, as long as you finish healthy and smoothly within the allotted time, this is the biggest victory.

For professional athletes, a good mental state can enhance the athlete's concentration and adaptability to achieve better results. Before the race, prepare for the activity and fully open the wrists, ankles, and other joints. At the start of the game, the players in the front row should accelerate appropriately to avoid blocking the players in the back row.

If a running shoe falls off unexpectedly, athletes should not panic and should not bend down to avoid crowding and falling. If you're not a professional athlete, don't run at 100% intensity after shooting, but at 70% 80%. After your body has adjusted, run at full strength.

It is easily physically draining and should not be used in general.

After the race, wipe off the sweat, put on your clothes, and keep warm. Don't stop right away. Continue to move slowly for a few minutes to help the body recover.

Don't drink too much water. When your heartbeat and breathing return to normal, you can drink a small amount of water. If you have symptoms such as blackness, nausea, and collapse, go to the first aid station immediately to see a doctor for examination**.

Do not take a hot shower, overeat or drink alcohol for 5 hours after the race. You can rinse with warm water and after 12 hours it will go into your normal routine.

You need to pay attention to the distribution of strength, you need to pay attention to your breathing, you need to pay attention to the way you run, you need to choose the right route, you need to run according to the official instructions, these are all issues that need to be paid attention to during the race.

The pre-game preparation activities must be done sufficiently, to achieve the effect of body heating, to extend the preparation time appropriately when the weather is cold, and to pay attention to the warmth of the calves. If there is a calf cramp during the race, you should immediately slow down and gradually stop, and then carry out calf treatment, such as massaging and rubbing the cramp area, if it cannot be relieved, you should go to the ambulance station for treatment.

I think in a marathon, you have to pay attention to the rate of your breathing, not too fast, and be careful not to be too violent at first.

In a marathon, you need to pay attention to the warm-up first. If God does a good job, he will be less likely to get injured during the running. When running, pay attention to your breathing. Marathons are meant to last, so breathing is more important.

The details to be paid attention to in the marathon event include security measures, medical measures, high-quality and high-execution execution teams, race track arrangement, energy supply stations, runner qualification registration and review, and post-race publicity and guidance services.

It is important to ensure that the individual is physically fit, but also to wear the right pants and suitable shoes, to adjust one's breathing, to ensure adequate sleep, and not to eat too much.

During the marathon, you should run according to the tactics prepared by yourself and your coach, don't be led by other runners, and you must replenish water on time when you encounter a water replenishment point, only in this way can you successfully complete the race.

You need to be nourished, and you need to be ready for sportswear, comfortable shoes, warm-up activities, and be mentally prepared not to be too nervous.

Marathons require good mental quality, which is for those who want to finish the race. When you're on the track, you need to think about how someone overtakes you halfway through.

Before running a marathon, be sure to prepare loose-fitting clothing, as well as some equipment and medication that you may need during the marathon.

Marathon sports should be warmed up before lifting objects, you should drink some gongzheng wheel liquid energy drinks, to maintain a stable mood, not too nervous, to choose shoes and clothes suitable for running.

To get your body ready in advance, read the wiring and altitude charts carefully, and charge or test your electronic equipment.

5. Participants should understand their own route to avoid running the wrong distance and invalid results, and also know whether the race route is uphill, how many sections there are, and how much distance each section is; whether the road surface is flat, whether it is asphalt or dirt or gravel; There are several bends in the race route and so on. Marathon running skillsHow to run a marathon well? When running, the upper body is slightly leaning forward or straight.

The force of the back pedal is less, and the swing of the thighs forward and upward is relatively low. In terms of appearance, the movement of the calves swinging up after kicking the ground is smaller than that of long-distance running. The landing point of the foot is close to the projection point of the center of gravity of the body, and the whole ball of the foot or the outside of the foot first lands to the ground, and then transition to the full balls, when landing on the ground should be soft and elastic, and the legs should be well bent and cushioned.

The swing of the arms should be natural and not too large. During acceleration runs, finish sprints and uphill runs, the arms and legs do an active swing, which is conducive to the improvement of running speed. The length and frequency of the steps should be determined in combination with the athlete's training level, height and weight, and adjusted according to the different terrain on the way to ensure that the distance is completed at a relatively uniform speed.

The rhythm of the breath should be appropriate to the running speed, and the exhalation should be appropriate for the depth. When running up the slope, you should lean forward, shorten the stride length, increase the cadence, swing your arms aggressively, and land on the ball of your forefoot. When running down the slope, the stride length can be slightly larger, with the sole of the foot or heel (when the slope is steep), and the upper body should be leaned back to control the running speed (maintain the appropriate stride length and cadence).

When running on the road, you should run on the flat part of the road (usually on the ** side of the road). What are the benefits of running a marathon? It can enhance the ability of various organs of the human body, increase lung capacity and the exercise intensity of the heart, and strengthen the mitochondrial durability of human muscle cells.

Exercising a lot of energy can eliminate excess fat accumulation in the body, improve body shape and balanced distribution of fat and muscle, and make people look stronger and leaner. It is also an extreme strengthening of people's willpower, it is difficult for ordinary people to insist on running every day or completing a long-distance run, in addition to their own physical fitness, they also need strong psychological willpower. Continuous long-distance running exercise is a good cultivation of people's willpower, and it is a great improvement to the willpower of future people.

It is a good way to release the pressure of modern life, not only the body gets a reasonable exercise, but the pressure accumulated in the body will be released in large quantities, which is a good mediation and protection for mental health. Enjoy the joy of sports and forget the oppression brought by the fast-paced life.

1. If you want to participate in the marathon, you must have systematic training, and the monthly running volume must reach at least three times the marathon distance. If you want to run a marathon safely and injury-free, you need to accumulate the amount of running, if you neglect to train, the amount of running every month is very small, it is not recommended to participate in the race. Lack of running can make you suffer and even get injured in the second half of the race.

Some people say that you can walk if you can't run, but in the second half of the journey, you may experience pain in the soles of your feet, knee pain, etc., and even walking is very painful. 2. Reduce the amount one week before the competition. Don't run long distances a week before the marathon, and reduce the amount of running to keep your body up for energy.

After all, the big boss of Marathon is still waiting for you. Adjust yourself to the best condition to be able to defeat it smoothly. 3. Book transportation and dormitories in advance.

Many runners like to run marathons all over the country, and if you have already won the lottery and are sure to run there, then you should book your hotel and transportation in advance. It is best to book air tickets and hotels 20 days in advance, if you buy air tickets in advance, they will generally be cheaper, and if you book hotels in advance, you can book the closest place to the marathon start, which can save a lot of trouble. If you wait until a few days to book a hotel before you get your gear, it is estimated that the hotels around the marathon are fully booked, which will also make you have a little more toss on the road.

4. When receiving equipment, remember to test the chip. Generally, a few days before the start of the marathon, everyone will be notified to collect the equipment, and when receiving the equipment, you must make sure that your race number is correct, and the chip information and function are normal. Generally, there will be chip testing on site, if you find that the name and number in the chip do not match you, you must inform the staff in time.

Otherwise, you may finish the marathon and find that you have no results or that your results belong to someone else.