跑马拉松注意事项 - Matters needing attention in running Marathon
- 一、 跑马拉松注意事项
- 三、 跑马拉松的误区
- Matters needing attention in running Marathon
- The Benefits of Marathon Running
- 3. Misconceptions in Marathon Running
Matters needing attention in running Marathon
1. Preparing for Marathon Running
The precautions for running a marathon are to do well in the preparatory activities before long-distance running. Preparatory exercises can fully mobilize the joints, reduce the stickiness between the joints, mobilize the enthusiasm of the circulatory system and respiratory system, and make the whole body devote itself to long-distance running exercise, which is conducive to overcoming the "poles" in the process of long-distance running.
2. Don't stop abruptly when running a marathon
Never stop abruptly after a long run. During long-distance running, the blood flow through the lower limbs increases in unit time due to frequent and regular contraction of lower limb muscles. If there is a sudden stop after exercise, the dilated blood vessel suddenly loses the rhythmic squeeze of the muscle, and the volume of blood returning to the heart decreases, which is easy to cause gravity shock. The correct way should be to gradually reduce the intensity of exercise after exercise, generally lasting for 1-10 minutes decline exercise is appropriate.
3. Relaxation before running Marathon
Before training and competition, toenails should be cut short and flat; feet can be relaxed by foot bath and often soaked in hot water; number cloth: it is best to sew well before sleeping one day before competition to avoid fussy hands and feet the next morning; sportswear: should follow the principles of relaxation, breathability and sweat absorption; clothes should not be too much or too little to affect sports or muscle spasm; running shoes: should choose to wear light, comfortable, breathable and wearable. The best running shoes are those that have been worn several times before the race and run in. Suggestions do not wear travel shoes and football shoes; socks: it is not appropriate to wear new socks when competing, it is better to wear old socks washed several times, new socks are easy to rub against the foot, when serious, it will rub blisters, it is recommended to choose sweat absorption, seamless socks; shoelaces: not too tight, with no obvious sense of pressure on the foot is appropriate.
Benefits of running a marathon
1. Resistance to disease
Running 10 miles (or more) a week can reduce the incidence of hypertension by 39% and high cholesterol by 34% compared with those who run less than three miles a week.
2. Make the body function well
Men who burn at least 3,000 calories a week, or about five hours of running, are 83 percent less likely to suffer from erectile dysfunction.
3. Strong Skeleton
Researchers at the University of Missouri compared the bone mineral density of runners and cyclists and found that running is stronger than other aerobic exercises. 63% of cyclists have lower vertebral and hip densities, compared with 19% of runners.
4. Helping Sleep
If insomniacs run, it takes only 17 minutes to fall asleep, instead of running, they need 38 minutes to fall asleep. Moreover, if you take part in sports, your sleep time will be extended by one hour.
5. Less sneezing
A Swedish survey shows that exercising for an hour a day can reduce the incidence of upper respiratory tract infections by 18%. Moderate exercise can improve immunity.
6. Help breathe
Researchers asked asthmatic patients to do two groups of cardiopulmonary function training and one group of strength exercise every week. Three months later, they found that their shortness of breath and asthma decreased significantly.
The Misconception of Marathon Running
1. Lack of clear plan
If you want to run a marathon, you can't say you can run it. The most important thing in long-distance running is to increase endurance. However, to increase the endurance of the human body, it takes a long time to train, but most of the novice runners in marathon preparation time will not be very long. To run a marathon, you'd better not train for less than six months, but you can adjust your daily training time.
2. No rest
Don't think that a fast cattle man is vulnerable to injury, but a slow novice, it is easy to get some "advanced" injuries. In the final analysis, the reason why novices are vulnerable to injury is that they are particularly fond of running long distances and easy to sprint. Therefore, we must pay attention to rest in long distance running. Running all the time in a long distance can be very tired, but if you rest for a while on the way, even if you walk for a short time, your body will not be so tired. In fact, marathons don't require running all the time, so when you feel your body is at its limit, stop and walk.
3. Ignore injuries
Many novices are blind to injuries, feel pain in their legs or knees, and choose to continue running. As a result, the injuries became more and more serious.