Eat a meal according to the amount of carbohydrates per kilogram of body weight 1-2 grams, dietary expert Pamela? Sevik? Pamela Ni Sevic Bede said: If you have 70kg, you should consume 60-140g of carbohydrates, which is equivalent to 300-600kcal calories. Don't eat too much protein, dietary fiber and fat, which will slow down the digestion process and fail to provide fuel for muscles efficiently. At the same time, you should also take in 500 ml of water.

30 minutes ago

This time is the inspection time. You should see how the preparations are going. Did you bring sunglasses? Is the energy glue ready? But don't be too nervous. Alicia, coach and nutrition consultant in flaig, Arizona? Shae said,? You are about to face a severe challenge, so relax now. ? Take a few sips of water at this time, but don't drink too much. Too much water will make your stomach swell and affect running.

Start a race

? The key to starting a long-distance race is slowness. Coach Gregor from San Diego, California? Greg McMillan said. No matter how much you want to win the championship, you should control the speed from the beginning. Mark Milan suggested: As the old saying goes, you should be able to talk with your running partner easily. ? If your running speed can only make you barely breathe, it means you are running too fast. This will cause you trouble running in the second half, McMillan said. A good start can bring all the positive factors. ?

In 45 minutes.

Start supplying. During running, replenish energy gel and water at least once every 45 minutes. ? Intake in advance can prevent the energy stored in the body from being consumed. Sevik? Bede said,? If you take in water and calories in time, you can better keep your body getting energy and continue to maintain a good competitive state. ?

Last 15 minutes

Hang in there. ? When you run to the finish line, fatigue will disrupt your rhythm. McMillan said. You must improve your concentration and output intensity to keep your speed. But you must keep the rhythm, and even increase the speed a little, which is extremely important to maximize the benefits. Macmillan suggested using simple hints to increase mental motivation. Like using? Fly? Avoid swinging your tired arms, or use them? Is it easy? Relieve mental pain caused by fatigue.

Bypass the belt

You must be exhausted after crossing the finish line, and you will want to lie on the sofa and have a good rest. But, don't do this. ? You should replenish water immediately. Shae said. There are many ways to replenish water, such as drinking water directly, sports drinks, smoothies or chocolate milk. Supplementing carbohydrates within 30 minutes after running can quickly help you repair the damaged immune system after strenuous exercise. At the same time, taking protein is also a good choice, which can also make your muscles recover quickly.

How to get carbohydrates and protein's sources: Both beverages and solid ingredients contain carbohydrates and protein. You can match it according to your own habits. ? But it must be remembered that the total calories of carbohydrates, protein or their mixture should be controlled between 300 and 400 kilocalories. ? Shae said,? The ratio of carbohydrate to protein should be kept at 3-4: 1. ?

After operation 1 hour

At this point, you may have recovered your strength, so keep exercising. Do some training to avoid the pain and tension after high-intensity exercise. You can do some stretching exercises or walk the dog. It is found that people who use sponge roller for muscle massage after high-intensity training recover much faster than those who don't. Although the object of the above research is not a long-distance runner, it is also suitable for long-distance running. The researchers suggest that the massage process should cover the whole lower body muscle group, including calf, biceps femoris, quadriceps femoris, gluteus maximus and iliotibial tract. In addition, you can massage your feet with a massage ball.