Runners need to be fully prepared before taking part in the marathon. First of all, we should be prepared physically. Running is a high-intensity exercise, which requires enough physical strength and endurance. Therefore, runners need to do aerobic exercise for a long time in advance, such as jogging, swimming and cycling. In addition, proper strength training is needed to enhance muscle strength and endurance.
Secondly, we should prepare the equipment. Runners need to choose a pair of suitable running shoes to protect their feet and reduce the impact of running. At the same time, you need to wear comfortable sportswear to keep your body dry and comfortable.
Finally, be mentally prepared. Marathon is a challenging sport, which requires runners to have strong will and perseverance. Therefore, runners need to keep a positive attitude, constantly encourage themselves, overcome difficulties and complete the race.
Precautions before the game
Before the race, runners need to pay attention to the following points:
1. Diet: Don't eat too greasy or spicy food the day before the competition, so as not to cause gastrointestinal discomfort. On the day of the competition, breakfast should be finished 2-3 hours in advance so as not to affect the competition. You can choose some digestible and high-energy foods for breakfast, such as bread, bananas and yogurt.
2. Rest: On the day before the competition, you should ensure enough rest time and maintain a good mental state. On the day of the game, you should arrive at the starting point of the game ahead of time and prepare for the warm-up.
3. Pay attention to safety: During the competition, pay attention to safety and abide by the rules of the competition. Don't run too fast, don't get in the way, and don't jump in line at will to avoid accidents.
Post-game recovery
After the race, runners need to recover properly. First of all, stretching exercises should be carried out to relieve muscle fatigue and soreness. Secondly, we should replenish water and nutrition in time to restore the body's energy and moisture. Finally, we should pay attention to rest and avoid excessive fatigue, so as not to affect our health.