How can an average runner run a half or full marathon?

If you want to run a marathon, you must have a certain basic physical fitness, and the second is to be fully prepared.

The first thing to prepare is water and glucose.

It's best to have a bottle of water, a bottle of glucose, and be sure to bring a straw!

The first time I participated in a marathon, it was because I didn't bring a straw, and I was really tired from drinking water... If possible, it is best to be accompanied by a group of relatives and friends to help carry water, so that you can run the whole distance more easily.

The marathon doesn't seem to be a person's speed, it seems to be a person's endurance, you must usually carry out relevant professional exercises, you can't just run 5 kilometers or 10 kilometers, so that when you watch the race, you are affected by some terrain or unexpected factors, your physical literacy can't keep up with you can't complete the race, you need to carry out corresponding weight-bearing exercises, such as 5 kg or 10 kg, and then you run 5 kilometers or 10 kilometers like this, your physical fitness will improve a lot, When competing, there will naturally be better results, which tests a person's endurance, and endurance can only be improved at 1:00 1:00, after all, he is not born with explosiveness and is not like a person with speed, after a short period of practice, there can be improvement.

For ordinary people, when they run a marathon, it will actually be difficult for them to run the whole race, because it requires enough endurance and perseverance to do it.

If you don't strengthen this practice in normal times, then when you run a half or full marathon, you will feel very strained, and your breathing will also feel difficult, so you must strengthen your exercise, so whether you participate in the marathon or not, but it is a good way for yourself.

I think it's a matter of personal endurance and perseverance. On January 1, 2019, I ran a half marathon. It was also the first time to run a long distance, and I had never run before.

I am a front-line worker in a factory, and I feel that life is a bit monotonous, so I signed up for a half-marathon. Maybe it was freshness or maybe it was excitement, and it took two hours and five minutes to finish the half marathon. Through this long-distance run, I found that my lung capacity is quite good, and I didn't feel my heart beating fast and my breath wheezing after running so far.

It feels good.

According to my running experience, if an ordinary runner wants to successfully complete a half or full marathon, first of all, he should arrange a few months to half a year of preparation before the race, and arrange himself to run a certain length of course every day, so as to slowly improve his physical fitness; Secondly, on the day of the competition, you should try to adjust your mentality and physical strength, so that you can deal with it easily and scientifically, and the important thing is to let yourself persevere, and to complete the challenge for yourself is success.

Ran once for a half marathon. Of course, ordinary runners don't pursue rankings. The author's running is okay, long-distance running is not very fast and not slow, I think there is not much difference between half-marathon and long-distance running, there are three stages:

First, just starting, there is still energy; Second, after running for a while, I am so tired Third, the last stroll (of course, you can sprint, this is the time to see the end at the end) Pay attention to the breathing conditions of the three stages, and use the three steps and one breath completely. Finally, pay attention to the replenishment of water and salt, and if you are not feeling well, walk or abandon running, the body is the most important.

Usually only run five kilometers, about half an hour, the farthest before the half marathon is 15 kilometers, as long as the body can eat, half a marathon is no problem