1. Preparations for marathon running
The precautions for running a marathon are to do a good job of preparatory activities before long-distance running. Preparatory activities can fully move all joints, reduce the stickiness between joints, mobilize the enthusiasm of the body’s circulatory system and respiratory system, and put all your heart into long-distance running exercise, which is conducive to overcoming the “pole” in the process of long-distance running.
2. Don’t stop running a marathon
Never stop after a long run. In the process of long-distance running, due to the frequent and regular contraction of lower limb muscles, the blood flow through the lower limbs per unit time increases. If there is a sudden stop after exercise, the dilated blood vessels suddenly lose rhythmic squeezing of muscles, and the amount of blood returning to the heart decreases, it is easy to cause gravity shock. The correct way is to gradually decrease the intensity of exercise after exercise, generally lasting for 1-10 minutes.
3. Precautions for marathon running: relax before the race
Cut your toenails short and flat before training and competition; You can relax by foot bath and often soak your feet in hot water; Number cloth: it’s better to sew it before going to bed the day before the competition to avoid being in a hurry the next morning; Sportswear: the principle of looseness, ventilation and sweat absorption should be followed, and clothes should not be too much or too little, so as not to affect sports or muscle spasm; Running shoes: you should choose running shoes that are light, comfortable, breathable and wear-resistant. It is best to wear them several times before the competition and run them in. It is recommended not to wear sneakers and football shoes; Socks: it is not advisable to wear new socks when participating in the competition. It is better to wear old socks that have been washed several times. New socks are easy to rub against feet, and blisters will be worn out in serious cases. It is recommended to choose sweat absorbing and seamless socks; Shoelaces: it is not appropriate to tie them too tightly, so that there is no obvious pressure on the feet.
Benefits of running a marathon
1. Resist disease
Compared with those who run less than 3 miles a week, running 10 miles a week (or more) can reduce the incidence rate of high blood pressure by 39% and the incidence rate of high cholesterol by 34%.
2. Make the body function well
If men burn at least 3000 calories (large calories) a week, that is, run for about 5 hours, the probability of erectile dysfunction will be reduced by 83%.
3. Strong bones
After comparing the bone mineral density of runners and cyclists, researchers at the University of Missouri found that running can strengthen muscles and bones more than other aerobic exercises. 63% of cyclists have low density of spine and hip bones, compared with 19% of runners.
4. Helps sleep
Insomniacs only need 17 minutes to fall asleep if they run, and 38 minutes to fall asleep if they don’t run. Moreover, if you take part in sports, your sleep time will also be extended by 1 hour.
5. Sneeze less
A survey in Sweden shows that one hour of exercise every day can reduce the incidence rate of upper respiratory tract infection by 18%. Proper exercise can improve immunity.
6. Helps breathe
Researchers asked asthma patients to do two groups of cardiopulmonary function training and one group of strength training every week. After three months, they found that their shortness of breath and asthma were significantly reduced.
Misunderstanding of running Marathon
1. Lack of clear plan
If you want to run a marathon, you can’t just run it. The most important thing in long-distance running is to increase endurance. However, to increase the endurance of the human body, it needs a long time of training, but most novices running marathons will not take a long time to prepare. If you want to run a marathon, your training time should not be less than 6 months, but you can adjust the training time every day.
2. No rest
Don’t think that fast running bulls are easy to get hurt, but slow running novices are easy to get some “advanced” injuries. In the final analysis, the reason why novices are easy to get hurt is that they love to run long distances and are prone to sprint speed if their foundation is not laid well. Therefore, we must pay attention to rest during long-distance running. It will be very tired to run all the time during the long-distance race, but if you take a rest on the way, even if you walk for a short time, your body will not be so tired. In fact, there is no rule that you must run all the time in a marathon, so when you feel that your body has reached its limit, you may as well stop and walk.
3. Turning a blind eye to injuries
Many novices always turn a blind eye to injuries. If they feel leg pain or knee pain, they will choose to continue running. As a result, the injury became more and more serious.
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