Clothing preparation before running: a, it must be professional running shoes, and those with heavy weight can choose cushioning and shock absorption, which can protect the knee joint from injury. B, wear a quick-drying T-shirt (just for activities), quick-drying compression pants, and wear a top hat if the weather is too dry. C. Girls must wear professional running bras, otherwise they will wear out their skin. D, comfortable and close-fitting professional running underwear. E, compression muscle socks. Note: Wear shoes and underwear that have run at least 50 kilometers, and never wear new ones;
Diet preparation before running: a, avoid eating the day before running. Don't drink, eat spicy, cold and greasy food. Eat a light diet, eat more foods with high sugar content and high carbohydrate content. B on the morning of the competition, it is best to eat bread (sugar tonic), small portions of pickles (salt tonic) and blue cow porridge (water tonic). Don't drink soy milk, don't eat indigestible things such as egg fritters, and finish breakfast two hours before running;
Before the equipment runs: a. Check the chip and the catalog. B, don't tie your shoelaces too tightly, just insert a finger (otherwise your toenails will be black) and don't be too loose. C, thigh fossa, men's nipples, women's bras can be coated with vaseline (reducing the friction of clothes, many of them are worn out). D. Running waist bag or arm bag (salt pills and energy glue should be brought all the way). E. Wear a light raincoat outside when it is cold, and wear it in your pocket when it is hot. Wear running glasses with empty hats when the weather is hot;
The last point;
1, remember to warm up before running (I will share warm-up before running, stretching after running, and how to make up for running), otherwise it is easy to get hurt.
Don't run too fast in the first 5 kilometers. It should be slower than the normal training pace 10-20 seconds, so that the heart and body can adapt and then accelerate. It's useless to run fast at the beginning and insist on running to the end.
3. Pay attention to the sound of your body when running. Once you feel nauseous, cramp, and uneven heartbeat, you must slow down (no matter how fast you run, we are all amateurs, and life safety is the most important thing). Accelerate after adjustment and adaptation. If not, give up the game and wait for the emergency rescue vehicle on the side of the road.
Don't stop immediately after crossing the finish line, otherwise it is easy to die suddenly. Even if there are many people at the finish line, slow down slowly and stop slowly after running for 200-300 meters.
5, you must stretch after running, or wait for your leg to hurt. After stretching, your legs will feel almost nothing the next day.