Question 1: What should I pay attention to when running a marathon? Two kinds of shoes should not be worn: travel shoes: most travel shoes are relatively heavy, and short-distance walking is ok. Walking for a long time will become a heavy burden. Football shoes: Don't wear football shoes when participating in the competition. The nails on the soles of football shoes violently hit the ground, which had a great impact on the knees and seriously caused knee injuries. Marathon training Marathon training must be gradual, and don't expect to achieve a qualitative leap through several trainings. Although you can't say that you won't run without systematic training, in the spirit of being responsible for yourself, it is not recommended to rush into battle. The most dangerous part of a marathon is not the heart, lungs or muscle ligaments, but the ankles and knees. There is no other shortcut to adapt to such high-intensity exercise as soon as possible without enough training. Moreover, unlike ordinary sports, marathon is completely carried out on the road, and the impact of rigid pavement is large, which is more likely to cause ankle and knee injuries. Therefore, it is a very painful thing to participate in the marathon without adequate adaptation training on the road. So what qualities should a marathon have? First, basic endurance. The basic endurance is that you can run 30 kilometers normally at low speed. Normal means that there is no sense of physical exhaustion similar to death during running, and it can be recovered within two days after running, of course, it is best to recover within 24 hours; This 30km refers to expressway, and recovery refers to being able to run two kilometers at a faster speed. Second, the basic psychological endurance. Is to be able to run for a long time without impatience and stick to your original plan (except for special circumstances, of course). Of course, there are many factors that restrict the competition, so I won't list them here. As for exercise, we should pay attention to the following points: First, we can run frequently, for example, twice a week, to meet the physical requirements of running; Second, you can often run between six kilometers and fourteen kilometers, and you can exercise your sense of distance; Third, you can try 20 kilometers occasionally, but this kind of running should be decided according to your physical condition; Fourth, you can feel it from the injuries you suffered during running, give feedback and make adjustments; 5. Don't worry, speed up slowly, stabilize the speed, and then gradually lengthen the distance; Sixth, you can find a book about running, which may inspire you. The above contents are for reference only. Daily training: Warm-up: The most complete sequence of warm-up is: 1, jogging for 4 or 5 laps. Let viscera, joints, muscles and ligaments adapt and lubricate; 2. Move the whole body joints, mainly ankles, knees and waist, and pay attention to the neck and shoulders; 3. leg press. Leg press is trying to pull the tendon apart, which is very important to ensure that you don't get hurt during strenuous exercise. If you deliberately want to practice flexibility, leg press must kick afterwards; 4, do leg lifts, hip lifts, open the hip joint and mobilize the body. Of course, you don't have to analyze it according to the specific situation, and follow the above warm-up plan. Adequate training should be guaranteed before the game. Generally speaking, it is best for runners who participate in the whole marathon to run about 30km before the race, and the training amount of half marathon runners before the race is about 15km. Usually, you can consciously calculate your own time in training, so as to finally arrange the competition time according to your own speed. The specific schedule can be found in the marathon pace table. Analysis of technical action of middle and long distance running: The middle and long distance running technology consists of four steps: starting, accelerating after starting, running on the way and accelerating sprint at the end. The most important thing is the skill of running on the way. Different events and distances have different running techniques. Generally speaking, the longer the distance, the smaller the stride. (1) Upper body posture: the upper body keeps normal posture and leans forward slightly, the middle and long distance running keeps 8~ 10 degrees, and the marathon keeps 5~8 degrees; The muscles of the head and neck are relatively relaxed. At the end of the push-back, the hips are sent forward and the waist is slightly forward. (2) Leg movement: At the moment when the leg is pushed back, the calf muscles immediately relax and naturally close with the thigh, and the thigh drives the calf to swing forward actively. Push-back technique is that the ankle-knee hip joint cushioned by the swinging leg moves forward spontaneously. At the moment when the supporting leg and the thigh of the swinging leg are about to overlap, the hip joint extends rapidly and vigorously, thus forming a force angle with the swinging leg to extend the hip joint along the longitudinal axis, making the hip joint rotate along the longitudinal axis, and the knee joint and ankle joint straighten rapidly.

Question 2: Matters needing attention in running a marathon 1. Try to wear a jacket.

2, sports shoes choose Nike's long running shoes, preferably light and soft.

3. It is best to have a full meal before running 1 hour.

4. Try not to drink water while running. If you are thirsty, just wet your mouth as much as possible.

The key of marathon is that it is easier to go back after insisting on the exercise limit, but the legs will be very mechanical, and those who haven't run may easily fall down, so be persistent and restrained.

6. Breathe with your tongue against the upper jaw, let the air get wet through your tongue and then enter the lungs, and exhale through your nose, which can reduce the harm of breathing to your body.

Question 3: What should I pay attention to when running a half marathon for the first time? You can bring your mobile phone or listen to music, but you should handle your watch with care. No need to bring water, there is a supply station on the road.

Just finished the first Jeju Peace Marathon. I have no running experience and decided to go temporarily.

So it's not a skill, just a suggestion:

Eating some high-calorie chocolate bars and other foods on the day of the game will consume a lot. I remember I was hungry after running.

Warm up before the game, tie your shoelaces or something, and tying your shoelaces halfway will be very tiring.

Try to jog at first, don't chase people, and run your own way. Don't stop for the first ten kilometers. When you meet a water replenishment station halfway, you should drink water quickly and have a rest while drinking water.

The second 10 km, try to run if you can, and run if you can't. I am the second 10 km runner. I can't run any longer. I strode for race walking, combined with jogging, and finally sprinted 1 km.

Enjoy the process of horse racing, don't regard it as a competition, just as a challenge to yourself.

There is no skill in horse racing, stick to the end and do what you can.

Counting the time, most people can meet the closing time.

Question 4: What should I pay attention to when running a full marathon? First of all, we should realize psychologically that it is very easy (really not as difficult as imagined) for those who can't compete with professional athletes and just challenge themselves. As far as the Xiamen International Marathon I participated in is concerned, the whole journey is 42 kilometers and the race time is 7 hours. There is plenty of time. Generally speaking, you can run the whole course when you run. You can run more in the first half and walk most in the second half.

Second, one thing to pay attention to when running a marathon is to prevent cramps, which has a lot to do with physical fitness, but more attention can be avoided. First of all, you should keep your legs warm. Don't think that running will be hot, and wearing pants will be hot. This is not right. In fact, in the second half, you will feel cold, hungry and sweat evaporate because of the decline of physical strength, even if the outdoor temperature is not very low. If you don't wear pants, it is easy to cramp.

Third, take two chocolates with you to replenish energy. After all, it takes a long time and consumes a lot of energy Although the roadside audience kindly provided some food, it was limited after all. It's always right to prepare something for yourself. Two chocolates are not heavy.

Fourth, try not to stop, even if you drink water or are very tired, you should keep walking or stay where you are, and never sit down. It is easy to cramp when you stop suddenly, and the motivation to start again after you stop will be weakened.

Fifth, it is not recommended to make an appointment with anyone before running, but you can run with others when you need a companion psychologically. It's best to run at your own pace and make an appointment with others to run together. If two people have similar pace or goals, it is certain that one person is willing to sacrifice his speed for the other, but I am afraid that the pace is different and the goals are different. If one person waits and one person rushes, the rhythm of both people will be disrupted, which is very bad. If you run alone, you'll find it hard to make it to the end. At this time, you can run with people and it is convenient to leave at any time. You can talk to him, encourage each other, and then run silently. You can leave whenever you need to.

Sixth, a few days before running, we should ensure good health, especially nutrition supply.

The seventh and final point is to give you some advice after running the whole course. I am really tired. I didn't feel anything when I ran, and I felt super tired after I stopped running, especially that night. This is normal. Don't think that your legs are really sore after running, but walk as slowly as possible and try not to sit for a long time. It's very important to take a bath first thing when you get home. If you don't take a shower that day, you probably won't even have the strength to take a shower the next day, or even the third day and the fourth day, then wait for mildew:-).

Share your feelings. Although I am tired after running the whole course, I feel healthy and comfortable. Sitting on the sofa or chair at home will make you feel great and have a sense of accomplishment. Marathon is really an experience worth experiencing. Good luck!

Question 5: What should I pay attention to when running a marathon for the first time? I don't know if you usually run long distances.

If not, please note the following:

1 Don't wear new shoes, put some vaseline on that day.

Don't start too fast, 30 seconds slower than usual.

3 replenish water every 5 kilometers and prepare energy glue.

After 430 kilometers, don't stop at will.

But it is irresponsible to run the whole course without long-distance running training at ordinary times.

Good luck!

Question 6: What are the skills or precautions for running a marathon? A simple and effective way is to run a long distance at the target speed in the second half of your training. Seven weeks before the race, you should replace your slow running with a warm-up run of 4 miles and a target speed run of 8 miles. Two weeks later, run like this again, but increase the target speed by two miles. Finally, three weeks before the race, run a long-distance race of 16 miles, where 12 miles is your race speed.

The speed training plan should include all the speed training, that is, the speed training much faster than your marathon, which can improve your body's oxygen carrying capacity when running, that is, make you more comfortable when running fast. 1 mile interval running and lactate threshold running are two effective training methods for marathon runners.

1 mile run is like this. First jog 1~2 miles to warm up, then run at your race speed 10 km 1 mile, then jog 1/4 miles, then run fast 1 mile, and so on, and finally jog for a few miles to relax. A week later, we will run another interval, but we will add a fast run of 1 mile. It will increase to six times in a few weeks.

The lactic acid threshold run is like this: warm up 10 minutes, then run at the threshold speed 10 minutes, and relax 10 minutes. Run at a threshold speed for 30 minutes every 7~ 10 days. Threshold speed refers to a relaxed and hard feeling, that is, the fastest speed that can be adhered to without effort.

And diet is also very important: a natural and comprehensive diet (vegetables, meat, milk), and the elimination of modern processed foods (fast food, packaged food, soft drinks).

Question 7: What do you need to prepare for a long-distance marathon? What should I pay attention to? Put an end to greasy and spicy food the week before, eat more sugary food and ensure adequate sleep.

You won't get hurt during training, the training intensity is moderate and you don't consume too much physical strength.

Make full preparations before the game to avoid muscle strain.

I hope it helps to hide it from you.

I have also practiced long-distance running, and I know more than that.

Question 8: What should I prepare for the first marathon? Prepare basic items before participating in the marathon 1 Prepare a pair of shoes suitable for running that you have used for more than one year: 2. Why do you want to prepare an old pair of shoes? Because wearing new shoes will blister your feet. 3. Prepare a slightly thicker pair of sports cotton socks: 4. Running on the road will inevitably bring small sand into the shoes, and slightly thicker cotton socks can prevent the feet from foaming due to sand. 5. Prepare a pair of thin shorts: 6. Avoid wearing ordinary pants, because non-running exercise can easily scratch the skin of our legs and crotch. 7. Prepare disposable raincoats: 8. One is rainproof, the other is windproof, and the third is body insulation before starting; 9. Prepare a small water bottle (finish the race): 10. According to your own taste, prepare energy drinks containing salt, sugar (glucose), vitamin (c) and minerals to replenish your energy. 1 1. Prepare a small box of ointment (medical vaseline ointment is best): 12. Men (people with thick legs or fat legs) apply it to armpits and legs and crotch, and women * * * apply it to armpits and crotch to prevent skin abrasion. In order to get good results in the competition, it is very important to have planned and moderate training before the competition. There is also preparatory work, which cannot be ignored. Preparation 1. Feet: It is very important to take care of your feet for the marathon. Cut your toenails short and flat before training and competition; File off calluses; Foot bath relaxation; Use relaxants * * * feet. If you have corns or toenails on your feet, you should see a podiatrist. 2. Pustules: In order to avoid pustules on feet, sensitive parts must be protected with double-layer fur, and feet should be lubricated with ointment. 3. Training shoes: The shoes worn by athletes during training should be the same as those worn on the day of marathon. When buying, we must consider several factors: light weight, good air permeability, softer and thicker soles and strong shock absorption elasticity. At the same time, the shoe size is better than the shoes you usually wear, so that your feet have room to stretch during exercise. 4. Socks: As far as shoes are concerned, choosing socks is also very important. It is recommended to choose sweat-absorbing seamless socks specially used for running, which are made of fibers and can keep clean, dry and warm, and prevent blisters on feet. 5. Clothes: Choose loose, breathable and sweat-absorbent sportswear. 6. Hat: In training or competition, you can avoid direct sunlight.

Question 9: What can't you do in running a marathon? Before you decide to run a marathon, you should go to the cardiac professional department for a physical examination, and determine whether you are suitable through ECG and echocardiography. Secondly, we should carry out adaptive training; Third, people who have had viral colds and diarrhea two to three weeks before the game may induce viral myocarditis and lead to sudden death. They need to decide carefully whether to take part in the competition, and if they are not sure, they can consult a cardiologist. Fourth, rehydration should be done in time during the competition to maintain the balance of sugar, salt and electrolyte in the body, because low potassium can also lead to malignant arrhythmia; 5. Patients with obesity, hypertension, hyperlipidemia and diabetes are advised not to run the whole course, and choose 5 km or 10 km according to their own situation; Sixth, during exercise, if you have transient black stool after palpitation and chest tightness, it is suggested to slow down or quit the competition, and go to the nearest medical point or call 120 if necessary.

First, physical and mental preparation before the game:

1. It is recommended that people who have participated in more than half a journey for the first time have a certain physical examination, including heart, blood pressure and blood biochemistry (if they have a history of congenital heart disease, abnormal blood lipids, blood sugar and liver and kidney indexes, please consult experts and doctors);

2. Foot enclosure: trimming toenails and ankles, wounds and ulcers need to be treated in the hospital;

Running a marathon is a psychological and physical challenge for a person, but we should take safety as the first goal, so we should learn to "give up".

Second, the competition preparation:

1. Breakfast suggestion: a bowl of white rice porridge, two or two pasta dishes, and one or two eggs (it is best not to eat fried, sweet and meat food);

2. Don't take off your clothes too early: one is to keep your body temperature, and the other is to prevent injury;

3. Adapt to jogging 30 minutes before the game: first, raise your body temperature; Second, improve the adaptability of your heart;

4. Obese people with thick legs should apply vaseline cream on their crotch to prevent skin abrasions;

Three. Matters needing attention in the competition:

1. When we finish running 10-20 minutes or so, we will encounter the first "uncomfortable" stage, which is called "the first limit state", which is a normal phenomenon in the human body. The disposal method is simple. Just slow down your running, adjust your breathing or walk for 2-3 minutes. When you feel uncomfortable, it is no problem to run again.

2. Usually, people who have not been trained in marathon will encounter the "physical limit of exercise" in the human body when running for about 30-35 kilometers, including muscle pain, joint pain and strong fatigue, including the psychological production of giving up. If it is best to give up the game, "grit your teeth" may be dangerous.

Everyone who runs a marathon, it's best to run his own, and never compare with others. Otherwise, it will destroy your original rhythm;

4. Usually, people who run half marathons had better not drink sugary drinks, and people who run the whole marathon should supplement sugary drinks or bring their own energy drinks after 20 kilometers;

Four. Precautions after the game:

1. Keep warm, replenish water and food (carbohydrate only), and remember not to eat too much. It is best not to eat dinner that day, but porridge and light noodles are the best.

2. Remember that you can't take a sauna or a hot bath that day;

3. Press * * *;

4. You can jog for 24 hours 10-20 minutes after the game, which can effectively help you recover from fatigue;

If there are physical and psychological problems after the game, it is best to consult experts and psychologists.

Question 10: What should I pay attention to when running a full marathon?

Marathon is a game for adults. It is not recommended for friends who are too young to touch, because the marathon tests not only the bones and muscles, but also the brain. You must have a strong nervous system, and it is not enough to have experience in middle and long distance running.

If you want to say what you need to pay attention to in a marathon, the first thing is of course training. There are many books about marathon practice. The first book I read was Runner, which was very detailed. Not only the marathon, but also the problems that need to be paid attention to in running are covered. Interested friends can search.

According to friends who have participated in the marathon, the daily running time is at least 10 km, 20 km is a common training, and more than half of them are interval training or running. I participated in such a run, 27 kilometers, which was organized for a domestic marathon. Very interesting. Everyone arrives at the appointed time, usually on weekends. After the launching ceremony, they each marched at their accustomed speed and way, recorded each other's running time, and continued to do their own things separately after the event. I think it's good to have such a group. Everyone reminds each other that there is a sports atmosphere, which is an incentive for personal improvement.

The marathon is 42.195km. Shoes and clothing must be considered, especially shoes, which are light and flexible, and the soles have certain elasticity and hardness. Domestic professional marathon brands include Hiles and Vito. And their prices are very advantageous, which can be evaluated by good quality and low price.

Marathon runners know a lot about drinking water. I think how to drink water must go through strict training and long-term study. Without three to five years of practice, it is not easy to drink water scientifically, reasonably and efficiently.

I suggest that friends who like marathons and are interested in trying should start with half marathons, that is, really participate in marathons and become marathon runners. I also suggest taking part in the half marathon as much as possible, taking part in the whole course selectively, thinking more about the difficulties of taking part, being more prepared and being more patient, all of which can do no harm.

Of course, marathon is a sport for the brave. After you have experienced long-term physical and psychological tempering, you should break it, participate bravely and get valuable first-hand information. Courage plays a decisive role.