During the epidemic, many people's lifestyles have changed, and marathon runners are no exception. Due to the cancellation or postponement of the race, the training plan was disrupted, and long-term isolation at home, many marathoners gained weight. It is reported that some athletes have gained more than 15kg, which is a great challenge for marathon runners. So, how to maintain a healthy diet and exercise habits? Next, let's discuss it together.

eating habits

During the epidemic, many people choose to cook at home because they can't eat out. This can not only control the quality and quantity of ingredients, but also exercise your cooking skills. However, for marathon runners, diet control is more important.

1. Control calorie intake

Marathon runners need to keep a good figure and weight, so they need to control their calorie intake. When cooking at home, you can choose low-fat, low-sugar and low-salt ingredients, and use less fried and baked food. In addition, the intake of vegetables, fruits and coarse grains can be appropriately increased to increase satiety.

2. Reasonable collocation of nutrition

Marathon runners need enough nutrition to keep their bodies running normally. When cooking at home, you can reasonably mix different kinds of food, such as beans and cereals, which can improve the absorption rate of protein. With vegetables and fruits, you can increase your intake of vitamins and minerals.

3. Control your eating time

Marathon runners need to maintain good eating habits, such as eating regularly and not drinking too much. When cooking at home, you can make your own diet plan, such as eating cereal for breakfast, eating protein and vegetables for lunch, and eating a small amount of carbohydrates and vegetables for dinner.

Exercise habit

During the epidemic, many marathon runners can't carry out normal training and need to change their exercise habits to keep healthy and healthy.

1. Aerobic exercise at home

Marathon runners need to do a lot of aerobic exercise to improve their cardiopulmonary function and endurance. At home, you can choose treadmills, exercise bikes and other equipment for aerobic exercise, and you can also do free exercise such as skipping rope and sit-ups.

Carry out strength training

Marathon runners need strength training to enhance their muscle strength and endurance. At home, you can use dumbbells, elastic belt and other equipment for strength training, and you can also do free training such as push-ups and squats.

Stretch regularly.

Marathon runners need to stretch regularly to relieve muscle soreness and fatigue. You can do stretching exercises such as yoga and pilates at home, or you can do simple stretching exercises.