It s been a year since I broke my bones, can I start marathon training?

The doctor said that the middle and lower tibia 1 3 is indeed a place that is not easy to heal. Because the main blood vessel of the tibia is located in that place, it is likely to be destroyed when the fracture occurs, and you need to visit your doctor regularly. Here's a little personal advice to you.

First of all, remind you that intramedullary nail internal fixation, 3 months after the operation, you need to have a follow-up visit, remove the lock nail at one end of the fracture, keep the main nail and the lock nail at the other end, so as to remove the stress shield, can promote the healing of the fracture to the greatest extent, I think your attending physician should have explained to you, you did not say above whether you took it.

1。Adhere to the muscle strength training of the right lower limb and the functional training of the right knee joint, the specific method is: lying or sitting, the right leg is straight, about 20 cm high when lying down, elevated to a horizontal position when sitting, insist for about 20 seconds, repeat the last elevation action after relaxing for 10 to 15 seconds, and practice twice a day, each exercise for 30 to 40 minutes.

While doing the last elevation of the right lower limb, flex the right knee joint, at least to 110 degrees, preferably to 130 degrees.

2.Don't try to bend the right leg to keep the body balanced, the shear force is too great, it is not good for fracture healing, fortunately it is an intramedullary nail, if the steel plate would have broken a long time ago!

3.You can deliberately carry out gait training, your legs do not hurt when you walk, and your lower limbs will be the same length under your measurements, and if there is no mobility impairment in the hip, knee and ankle joints, you need gait training when you look lame when you walk.

Or first carry out low-load adaptive activities, and gradually increase the weight, like Yao Ming and Liu Xiang to learn.

The marathon was the last event of the first Olympic Games on April 10, 1896.

Since then, there has been a marathon program.

That's what the Olympics are built for!

So the first time it was!

If you have studied history, you know: it is to commemorate a handsome guy who ran a lot of miles in order to report the military situation! As a result, he died!

Hence the memory of him.

It's been around since the first Olympics, but then it was long-distance running, and marathons evolved from long-distance running.

Are you going to participate in the competition?

Running is a matter of practicing every day.

Marathons are all about endurance.

You should choose the same distance every day to practice running.

Run more than 100 meters in 2 days and do it consistently.

You should drink plenty of water with sugar and salt when running.

Remember to take care to prevent strains.

Desperately run a little more than 42 kilometers. Trot way.

It might be a little better on the road

First, let's talk about long-distance running. Both physically and mentally, it is the main point of your preparation for the marathon. As the race gets closer, you should try to run as long as possible, and the longest distance is best scheduled in the middle of the 3-6 weeks before the race, for beginners the maximum distance is 25-30km, while experienced athletes can run up to 50km, and some Japanese athletes can even run for 6 hours (of course, marathon enthusiasts don't have to train like this)!

In short, scientific and regular marathon runners have long-distance running throughout the year in training.

Second, let's talk about speed training. You need to do some training faster than when you were competing, which can make you feel relaxed while competing. Some of the methods that experienced marathon runners have for training speed mainly include repetitive and interval training on the road, grass or track and field.

These are also important for athletes who are just aiming to finish a race or are competing for the first time, otherwise they can easily get injured.

Again, let's talk about rest days. After applying another load to the body, the body needs to recover before it can adjust to the load you apply again. No load or no recovery means no adaptation and therefore no improvement.

Even the best athletes schedule breaks, which are important for the body to regain energy and also allow the brain to take a break from the daily training sessions. This is important during the adjustment period, when the race is approaching, because if you keep increasing the amount of training, it will make you drag your tired body to the starting line.

Also, how do you get your best performance? Sometimes it's difficult to tell when you'll be at peak based on the training load you can handle. You may feel tired but still able to complete your training, and if this happens close to the game, you should start to relax; If this occurs when you are far away from the game, you should consider whether you should take a short break off.

Once you're in the best form, you'll be able to withstand heavy loads – about 2 weeks after your maximum intensity training is over. The danger is that you don't play at your best, which makes you feel tired while playing. Therefore, this point should also be paid great attention to when arranging training.

Essentials of arranging a training plan.

1. Estimate your starting state and adjust your goals accordingly.

2. Step by step.

3. Maximum intensity training occurs in the middle and late stages of the whole program.

4. Pay attention to rest.

You can do this. The first time I ran a 1,000 meter. A week later, run two kilometers.

Another week later, run 5,000 meters, run 5,000 meters twice. Next up with 10,000. With twenty thousand.

After practicing to 20,000 and running about three times, you can run 40,000. Remember, you don't have to run at speed, you can just reach the distance. Just give it a try, and you'll succeed.

Just stick to it. I participated in the Shanghai Marathon this year. I used to be an amateur too.

It's been a long time since I ran. That is, it only started this year. I only have 40 days of training.

But I used to run long distances, and there were few people who could compare with me. The training method I give myself is: Start by running for 20 minutes each day to warm up.

Then rest for 10 minutes. Start the 20-minute timed run. I've been practicing for half a month.

There is a noticeable improvement. You'd better find someone to ride a bike and you run with him. I press the above training during the day.

I run with a bicycle at night. Train twice a day. Practice 6 days a week.

Legs will be sore at first. Slowly, it will be gone. Hope you succeed.

Can't run. I'd rather jog than walk. Go for it.

The height of 1.65 meters is still very suitable for a marathon, and the weight is a little heavier, but don't deliberately reduce it, thinking that the intensity of marathon training is very high, and you will lose weight soon.

It is recommended that you report the halfway, because the 2-month time is relatively tight, and there is little hope for the endurance of the whole run, in the 2-month period, if you can stick to the training, the half-marathon result can run to 1 hour and 50 minutes, for training, I give you the following advice:

1. Beginners can't adapt to high-intensity training immediately because they don't have a foundation, so it is recommended that you control the number of training times a week to 4-5 times, and gradually increase the number of training times per week after you feel that you can adapt to more intense training.

2. It is recommended that your total training distance per week be controlled between 25 km and 40 km, and the rest is the same.

3. You can run a long distance run once a week, and the appropriate distance is between 8 kilometers and 12 kilometers, and the longest distance should not exceed 16 kilometers.

4. Training form: variable speed running, rhythm running, long-distance running.

5. In the middle of training, you can start to gradually increase the amount of exercise, here can give you an example.

Monday: 30 minutes run.

Tuesday: 35 minutes run.

Wednesday: Take a break to work on strength or relax by cycling or swimming.

Thursday: 5 minutes of brisk run*3 with 2 minutes of jogging between periods.

Friday: Closed.

Saturday: 35 minutes run.

Sunday: 12km run.

6. Since the marathon is a road run, it is recommended that you get used to the feeling of running on the road and run more on the road.

It's still the same old saying, you must stick to it! I believe you can succeed!

The track and field field is relatively soft, but it is easy to injure the ankles and knees, and running the road can adapt to the marathon track, but the field is relatively hard, and the damage to the feet is great

More than 4 hours of training is not required, it is enough to insist on more than 5km a day Don't be too tired, take proper rest, and you can do long-distance training in your leisure time on weekends More than 15km

The diet is not very demanding, just normal Don't eat too greasy Supplement salt appropriately, eat more vegetables, and supplement vitamins

。。。Look at what people.

In general, it's just a little bit of a plus.

Strength fitting and endurance training.

Pull out the endurance first, just run for half an hour, the speed doesn't matter, even out of the basic endurance, soak a month plus a few 400 meters, to ensure at least 3,000 meters, not too big, otherwise it will affect the next training, and then add to 5,000, and finally it's good, you can ask me specifically.

Now is the best time to do winter, don't miss it.

Run every morning! Run at night!