1. People who take part in the marathon must have a long-term exercise foundation.

2. Make full warm-up preparations before the game, so that all muscle groups and joints can move.

3. Clothes, shoes and socks should be suitable. Wear too much or too little clothes during the game to avoid affecting exercise or muscle spasm. You'd better not wear new shoes and clothes in the competition.

You can bring a cool hat and sunglasses to the competition in summer.

5. Before the competition, apply vaseline to the easily worn parts of the skin (armpit, breast and inner thigh) to reduce friction.

6. Be careful not to tie your shoelaces too tightly, otherwise it will hinder the blood circulation of your feet.

7. In the competition, you should distribute your physical strength reasonably according to your physical condition, and pay attention to the running rhythm. Don't run too fast at first, you'd better run at a constant speed.

8. During the competition, don't touch the ground too hard, make full use of the buffering force to avoid foot injury.

9. Be sure to supplement salty drinks during the competition.

10.

In the competition, if there is calf muscle spasm, straighten your knees, hook your toes, massage the calf muscles, and pinch the center of your calf (Chengshan point) with your thumb to relieve the spasm. If the situation is serious, you need to stop the game immediately and seek medical treatment immediately.

1 1.

In the competition, if you have exercise-induced abdominal pain, you can pinch the center (stomach meridian point) of the second metacarpal side of the opposite hand with your thumb, and slow down the running speed and adjust the speed appropriately to relieve it. If the pain is severe, you can stop the game and see a doctor immediately.