A, equipment
1, running shoes
Running shoes when running the most important equipment, good shoes can not only let you run more labor-saving, more critical is to prevent sports injuries. The basic function is shock absorption, non-slip, breathable, the choice of the problem is to fit, wearing no discomfort. Generally a pair of running shoes can probably support you to run about 1000 kilometers, to 7, 800 kilometers should pay attention to the replacement, now the software are recorded shoes, so do not worry too much. For running shoes, you should buy the best within your financial ability, especially for people who are just starting out.
2, quick-drying clothes and pants
Quick-drying has good and bad, but basically not much difference. The difference between a good running shoe and an average running shoe is still noticeable. But in terms of quick-drying, I feel pretty much the same, with more than 200 and a few dozen dollars difference. But relative to cotton, certainly still quick-drying better than cotton, breathable than cotton several grades, you will not have clothes when you run on the skin feeling, of course, the beginning of the habit of wearing cotton clothes and then wear quick-drying will be slightly uncomfortable, running under the habit on the good.
3, compression clothing
Basically, for those who have just started, there is no significance, and I believe that most people are embarrassed to wear out at the beginning. In the later stages there will be some help, that is, through compression to speed up the speed of blood circulation, later injuries, compression clothing will also give some protection. Of course, rich pockets are also recommended to buy compression to, skins bias compression recovery, cwx bias support, all to prevent injuries have a certain effect, but not as obvious as running shoes.
4, windproof sweatshirt
Basically, the book will wear in winter, according to the three layers of clothing method can be the outermost layer of the sweatshirt, you should choose a more refreshing, breathable clothes. In non-winter, there are also people who wear after warming up and exercise to prevent colds. Material is basically inside the mesh, outside the acrylic alive polyester material, I am more simple to buy reflective strips, night running when the safety of some.
5, hats, headbands, bandanas
Winter in order to prevent the head from the wind and cold, hats are a good choice. Usual season turban alive headband wine is very good to use, can not let the sweat flow into the eyes, of course, the beautification function is a little more, I bring a turban in order to brighten up, there is no other reason.
Two, notes:
First of all, choose a pair of running shoes suitable for you, running needs a comfortable fit feeling, soft cushioning and protection.
Second, accurate running posture, not only can avoid injury, but also reduce physical exertion.
Thirdly, running should be trained using a gradual approach. For a runner aspiring to participate in a half-marathon or a full-marathon, it is important to set up a long-distance jogging session once a week so that you can feel the bottleneck of your running and try to break through it through training.
Fourth, keep an eye on the weather factor and choose the right clothes.
Fifth, for those who take part in the marathon, they must do a good job of warming up before the race, and during the race, they must live within their means, don't set goals that exceed their ability, and if they feel unwell, don't force themselves and ask for help from the doctors or volunteers accompanying them in time.
Three warm-up exercises:
1, jumping rope
2, brisk walking
3, jogging
4, stretching gymnastics
Expanded:
Exercise technique:
The technique of marathon running is roughly similar to that of long-distance running. It also has some technical characteristics due to its long distance and the fact that it is run on roads with varying terrain.
While running, the upper body is slightly tilted forward or squared off. The backstroke is less powerful and the swing of the thighs forward and upward is lower. From the appearance, the movement of the calf swinging upward after the stirrups is smaller than that of the long-distance running. The landing point of the foot is closer to the projection point of the center of gravity of the body, and use the whole foot or the outside of the foot to land first, and then transition to the whole foot, the landing should be soft and flexible, and the leg should be well bent and cushioned. The swing of the arms should be natural and not excessive.
In accelerating, sprinting and uphill running, positive swinging of the arms with the legs is conducive to the improvement of running speed. The length of the stride and the frequency of the stride should be determined in conjunction with the athlete's training level, height and weight, and adjusted according to the different terrain on the way to ensure that a more uniform speed to run the whole course. Breathing rhythm should be adapted to the running speed, and the exhalation has a suitable depth
When running up the slope, the body should lean forward, the step length can be shortened, the step frequency should be accelerated, the two arms should be positively swinging, and land on the palm of the front foot. When running down the slope, the stride length can be a little larger, can use the whole foot or heel landing (when the slope is steeper), the upper body slightly back, to control the running speed (to maintain the appropriate stride length and stride frequency). When running on the highway, you should run on the flat part of the road (usually in the center of the road).
Marathon running movements should be coordinated, energy saving, running speed should be even, to be good at the terrain of the highway to change the running action. Marathon running is a very large amount of exercise, running must pay attention to the technology and save energy, the rhythm of the action should be appropriate, the muscles in the inactivity should be fully relaxed in order to rest. Therefore, in the usual training, athletes should repeatedly experience the action, to master the reasonable running technique, in order to continuously improve sports performance.
People's Daily Online-Beijing First Aid Center: 5 Points of Attention on Marathon
Baidu Encyclopedia-Marathon