1. Equipment:
1- 1. Shoes:
Running a marathon requires the highest shoes: first, the upper should be soft; Second, the interface on the inside of the shoe should be flat, and don't scrape your feet; The third is the foot type that suits you; Fourth, the sole is more elastic; Fifth, the midsole should have certain stability and cannot be deformed; Sixth, good air permeability is conducive to sweating; Finally, it must be light!
The biggest feature of marathon shoes is that the soles are soft and elastic. In addition, the upper fabric is breathable and waterproof, especially the toe cap is soft to protect the toes, and most of it is nylon. Marathon shoes are the most comfortable when running. Football shoes are heavy, table tennis shoes's elasticity is poor, and the travel soles are a little hard. Don't wear them.
1-2. socks: sports socks, sweat-absorbent socks, you can't wear new socks, and don't thread the inside of socks, otherwise it will grind and bleed.
1-3. Clothes and pants: In normal training, especially in competition, the most standard equipment is track and field clothes, followed by sweat-absorbing and quick-drying T-shirts and high-elastic pants. Try not to wear cotton. If you don't have jeans, you can choose ordinary light shorts+polyester vest or T-shirt.
2. Precautions before and after the competition:
2- 1. activity: the whole marathon, the last week should be adjusted, and the intensity should be gradually reduced to avoid a large amount of exercise the day before the competition!
2-2. Drink water: drink plenty of water, and don't drink alcohol and caffeinated drinks (which have diuretic effect).
2-3. Diet: Eat more carbohydrates, but don't be too full and don't eat spicy food.
2-4. Clothes, socks and shoes: sew the catalogue with a pin, and prepare suitable socks in advance. Don't scratch casually the next day, clean up the sundries in your shoes and tie up the timing chip.
2-5. Toe nails: Clean them up.
2-6. Bathing: Bathing will relax muscles to a certain extent, which is not conducive to the competitive state of the next day. If you can, try not to wash, especially the night before.
2-7. Replenishment: The school bus can continue to replenish high-sugar drinks and food, red bull, raisins and so on. On the way, you can take light food such as chocolate/energy bar, and eat it before 10km, and the later course will take effect.
2-8. Sagawa Question: There are more than a dozen temporary public toilets in Tiananmen Square, but you can always see a long queue of 100 people, so you must wait slowly. Try to solve it at school. Line up after getting off the bus or find a nearby public toilet, and find a small forest on the way! @ $ # # & amp。
2-9. Friction: Vaseline is applied (half full, especially for people with dry skin), and the main parts are groin, armpit and chest.
2- 10. rain and cold protection: after getting off the bus, it may rain lightly when it is more than1h. Disposable raincoats can prevent cold and avoid catching a cold, and can be thrown before the game. If the temperature is too low in the early morning, you need to prepare disposable gloves for future cold protection, and throw them away around 10km.
2- 1 1. Glasses: adjust the width to avoid frequent sliding, and add a rope at the back if necessary.
2- 12.MM hair: tie it up.
2- 13. Shoes: Make sure the shoelaces are tied. In case they are loose or their shoes are stepped off, walk slowly around the roadside. Tie your shoelaces = make fun of your life.
2- 14. Warm-up: Warm up fully to avoid injury. Don't be afraid to waste energy, but don't be too intense.
2- 15. Speed: Run at your own speed. Impulse is the devil! Cheng Ning was slow in the first half, especially for beginners. The leaders of the conference are very arrogant!
2- 16. Slope: If you feel tired on the bridge, you can walk with great strides or small steps at high frequency. When you get off the bridge, don't worry, run slowly, stride a little longer, and land gently.
2- 17. Breathing: the rhythm is even, and the inhalation takes two or three steps, with a suitable depth.
2- 18. Action: Don't shake your body, swing your arms naturally, and land softly and flexibly.
2- 19. Pain: During running, it is sometimes accompanied by pain in the lower abdomen and flank. If it is not serious, it can be overcome by slowing down, local pressing and adjusting breathing, and it will gradually return to normal. After 30km, it is very likely to cramp, straighten your legs and break them back, hit and massage your leg muscles, and gradually resume walking and jogging. If you feel dizzy, slow down and add some sugar.
2-20. Psychology: Firmly believe, be brave in struggle, and overcome psychological and physical difficulties. Running slowly is better than walking. But they are opposed to being competitive.
2-2 1. Listen to your own voice: If you have serious physical exhaustion, premature cramps or blisters on your feet, you need to consider giving up the race and getting on the bus. You can't wait until you fall to the ground before calling an ambulance. There will be another chance next time!
2-22. Speed problem:
Starting point-5km: Warm-up
5-2 1 km: easy to get on the road
2 1-32km: Control the speed without any adverse reaction.
32-40km: Adjust according to physical condition and run smoothly.
40- finish line: sprint
Teamwork: find one or several partners with similar abilities to go on the road together and take turns to lead the team, but the team leader needs to grasp the speed well. Without experience, the future will be slower than faster.
2-23. Post-game recovery:
1. Get dressed in time to keep warm;
2. Supplement water and sugar;
3. Rest at home;
4. Nutritional supplement in diet;
5. Hot compress massage to solve the pain. In severe cases, consider going to the hospital;
6. Low-intensity activities, active recovery, stretching and relaxation;
7. Start jogging with plastic and gradually return to normal exercise.