Marathon novice need to pay attention to what matters
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Once again, the annual marathon gathering season, I believe that many experienced runners have long planned their own itinerary and training program. However, for many new marathon players, there is no big goal. The successful completion of the competition is the greatest desire.
The following simple tips are for the marathon rookie:
Mental preparation:
For endurance projects such as marathons, mental preparation is always more important than physical preparation. Everyone knows that the marathon is difficult, but most of the people who participated in the marathon have said that the actual game situation will be more difficult than expected. Psychological preparation before the competition is a prerequisite for successful completion and enjoyment of the competition.
Suitable equipment:
The most important thing in the equipment is the proper shoes. It doesn't need much to say. There are also many articles on shoe selection. In addition to shoes, I think the most important equipment is underwear. For girls, the proper underwear needs to be stable and not tied. I think the material for the selection of underwear is the most critical. The sweat of cotton underwear will affect the pace and feel cold, while the polyester will not be wetted. There will be discomfort in the middle of the pace. Therefore, it is important to put on all the equipment before the official game to try again.
nutrition:
Carbohydrates provide the runner's main source of energy. During the marathon training, 65% of calories come from carbohydrates, especially complex carbohydrates; 10% of calories come from protein; and 20%-25% of calories come from unsaturated fatty acids. In addition to energy intake, attention should also be paid to supplementing vitamins and minerals to ensure water and salt balance.
rest:
Training is important, and the same rest is important. Can not be in a state of high-intensity training every day, every two training need to reduce the amount of training to alternate training intensity, the quality of rest is directly related to the level of training, high-level players must be people who will rest. Many people's so-called rest is lying down or eating a big meal, but in fact, walking, jogging, or yoga, swimming activities such as interspersed can allow the body to change the "brain" while maintaining physical fitness, is a good quality rest the way.
Prevent injuries:
Be sensitive to your body's discomfort. The most likely causes of long-distance running are over-used injuries (bone bundle syndrome, zygomatic pain syndrome, plantar fasciitis, etc.). These injuries will have symptoms at the very beginning and are most common. There is pain. Many newcomers will ignore small pains when preparing for a marathon, which has laid a bad cause for the subsequent deterioration.
Training plan:
A reasonable marathon training program is a must for marathons. For those friends who have already participated in the marathon, they know more about their situation. There may be a set of targeted training programs. This kind of training program is also more suitable for people with certain achievement goals.