To be honest, I didn't expect to finish the game smoothly. Because, about ten days before the competition, I caught a slight cold (although it was only a stuffy nose), and the bad weather and rain for several days disrupted my original training plan. I only ran a short five kilometers two days before the competition.
To make matters worse, on the eve of the competition, I took an express train from Chengdu to Dujiangyan with all my equipment, only to find that my physiological period was ten days earlier. Besides, it was raining heavily outside at that time, and it was false to say that you were not discouraged.
Then I thought, "No, we are all here. We can run as far as we can. If we can't run, we'll leave. If we can't finish, we'll get on the bus. Just go to Dujiangyan and Qingcheng Mountain to see the scenery. " With such a mood, I went to bed early that night, got up at five the next day and set off for the starting point with all my belongings.
I leave at eight o'clock. At first, I thought I could go to the bathroom to have a rest after running ten kilometers. Who knows that the road is in a stable state, and I ran for 20 kilometers. Seeing that there were few people in the roadside bathroom, I stopped to line up. At this time, it is almost half a horse. 12 asked me about my status on wechat. If I can't do it, don't insist. I think it's ok. I started to replenish supplies and continued to run.
Twenty-two kilometers later, it enters Qingcheng Mountain, which is a three-kilometer ramp. Mountain climbing is very tiring. Even if willpower makes me want to speed up, I can't lift it at all. Finally climbed to the turning point of Qingcheng Mountain Gate, feeling tired and disgusting. Fortunately, it was three kilometers downhill when I came back, so I could catch my breath.
After 30 kilometers, there are fewer and fewer contestants on the road. I still keep my own pace (although very slow) and run steadily, while watching my mobile phone prompt me to replenish energy glue and salt pills.
It is said that you will encounter a "wall bump" after 30 kilometers, and you are a little scared to see runners who start running instead of walking around. What's it like to hit the wall? When will I hit the wall? Can I finish the race after hitting the wall?
So while thinking, I slowly ran to the finish line. Ten kilometers, nine kilometers, eight kilometers ... Finally, it took me 5 hours and 49 minutes to finish the whole race.
After receiving the medal and the competition bag, I found an open space next to keep and did two rounds of stretching, then went to get the bag to change clothes, and then went to the station to take a bus back to Chengdu.
I've seen many runners limp before, and I'm afraid I'll get hurt, too. But fortunately, after the game, I just felt sore in my hip and walked as usual (that is, slowly). Almost recovered after three days, and resumed normal exercise on the fourth day.
Generally speaking, the whole Marseille has achieved the three small goals I set before the competition:
I have participated in three marathons so far, two and a half horses and one full horse. Compared with those experienced marathoners, I am still a novice. However, predecessors used to be novices. Therefore, there are some "novice" experiences that I want to share with you. After all, although the exercise is good, the injury is not beautiful.
(The following is only personal experience sharing, and does not represent the views of professional athletes. )
Marathon is a long-distance running event, which requires high physical fitness of the participants. Even if you, like me, don't aim at the competition but just like a hobby, you can't take it lightly. Whether you are participating in the half horse or the whole horse, it is essential to train before the race if you want to successfully complete the race.
Pre-competition training includes two parts: running amount and heart and lung. Running training is to reach a certain distance in a single training before the game, so that the body can adapt to this exercise intensity. Generally speaking, to participate in the half-horse race, you must run at least 10 km before the race; It is best to achieve a single training intensity of 30 kilometers before the whole Marseille. However, you don't have to run that far every time. After all, time is limited, and LSD training like this can be done once or twice. The following is an article about my first participation in Half Horse. )
Cardiopulmonary training is an easily overlooked part. Some people may say, isn't running just about exercising your heart and lungs? Indeed, running is an aerobic exercise that exercises the heart and lungs very much, but you can't run every day, or your knees will not stand it. Moreover, if you run outdoors, you will inevitably encounter bad weather. What can we do? We can insert HIIT training, that is, high-intensity interval training, to enhance cardiopulmonary function. For example, I caught a slight cold ten days before the whole Marseille, so I can't go out for running when it rains, so I do aerobic exercise at home for half an hour every day to ensure that I can stimulate my heart and lungs every day and keep my basal metabolism from falling.
One week before the race, it is not recommended to increase the amount of running. At this time, it is best to focus on short-distance easy running, such as five kilometers. At the same time, we should prepare all kinds of protective equipment and supplies in advance, and remember not to catch a cold.
More importantly, relax, safety first, and competition second. Many professional runners take part in every marathon. As amateur runners, it is very important for us to enjoy the race. Of course, it is best to finish the race safely and smoothly. If you feel uncomfortable halfway, don't try to be brave, there is plenty of time ahead ~
Finally, on the day of the game, if it is your first time, you may be too excited to sleep all night. However, you need to get up early on the day of the game, so no matter how excited you are, you must ensure a good sleep (how to sleep well, you can poke here). Before going to bed, remember to cut your toenails, charge your mobile phone and headphones, set the alarm clock, check whether the number cloth and chip are fixed, and put your equipment beside the bed.
Marathon races almost always start in the morning (even in the early morning in some places), so you need to reach the starting point one hour before the race, because you need to store your bags, check in tickets and warm up. In some places, there is still a distance between the storage point and the starting point, so enough time should be reserved. Then, two hours before the game, you must finish your breakfast. Breakfast should be based on high-density carbohydrates and moderate protein. Don't eat too much and don't drink too much water (there are supplies on the way). At the same time, remember to go to the bathroom more often, empty it as much as possible, and avoid looking for the bathroom on the road.
Put on your shirt, your protective equipment and your supplies. Now we can set off for the starting point!
After storing your luggage and checking in, find an open place to warm up. Warm-up is very important, especially when the temperature is low, which can prevent you from cramping or even getting hurt on the way. Many sports apps have related warm-up training, so just do it. If there are too many people warming up in big moves, jumping in place may also make the heart, lungs and all joints of the whole body move.
There were many people in the first ten kilometers after the start, and everyone was very excited at this time. However, you must keep a cool head and control your speed, which is very important for you to finish the race safely. If you don't control your speed at first, but follow others all the way, you will soon be exhausted, and if you can't finish the race, the damage to your knees will not be worth the loss.
How to control the rhythm? My method is listening to music. There are many running songs on the Internet. You can choose suitable tracks according to your own rhythm, control the rhythm frequency with the rhythm of music, and then control your breathing with the rhythm frequency. Breathing rhythm generally adopts four steps and one call or two steps and one call. If you can breathe through your nose, that's best. If not, breathe through your nose. This can keep the body in a steady rhythm and won't get angry because of unstable breathing.
There are supply stations along the half horse and the whole horse, which will provide mineral water, sports drinks or food. Every supply station should be replenished, paying special attention to water replenishment. Drink a little even if you are not thirsty, but don't drink too much. In addition to the supplies provided by the contestants, all Malaysian athletes usually have to prepare their own supplies. Because the whole horse race takes a long time and consumes a lot of energy to the body, proper supplementation can provide energy to the body in time to avoid hypoglycemia or "hitting the wall". This time, energy gel, salt pills and acid pills were prepared in advance. In order to finish the race smoothly, take them at intervals according to the instructions.
If there is an accident during running, such as loose shoelaces, abdominal pain or joint pain, don't stop immediately, but gradually slow down, leave the middle of the runway and stop at the side of the road for treatment. This can avoid being knocked down by the players behind.
Don't be nervous even if there are factors other than various situations. If you can handle it yourself, you should pull over. If you can't handle it yourself, you should ask the staff for help in time. If you really can't continue the game, just quit calmly and don't try to be brave.
When you run hard to the last two or three kilometers, you will be very excited and want to cross the finish line and hug your big medal at once. This is very dangerous, because the body is actually very tired after long-term exercise. At this moment, you are running by will. If you accelerate suddenly, you will be easily injured and even die suddenly. Therefore, even if the finish line is just around the corner, we should keep a steady pace and rhythm and pass the finish line safely. After all, even if you sprint so fast for a few seconds, normal events will not be ranked as (⊙ ⊙ ⊙) B.
When you finally reach the finish line and step on the time carpet, you will immediately receive a text message about the results of the game. At this time, volunteers will send medals and competition bags.
Don't stop at the finish line or the side of the road after you get the medal and the competition bag. Instead, continue jogging or walking for a short distance, then slow down slowly, find a shelter and dry your sweat in time. If there is a towel in the competition bag, remember to cover it to avoid catching cold. At the same time, we should replenish energy and water in time. Generally, some snacks and sports drinks will be provided in the set meal after the game. Don't think about losing weight at this time. Sports drinks can provide electrolytes and salt for the body. Don't refuse just because it is sweet water.
Whether you are running a half horse or a whole horse, you should stretch. You can refer to the post-run stretching training on various fitness apps. I will stretch after running. Although the total time is only ten minutes, don't underestimate this stretching, it can relieve and relax your tense muscles and ligaments during exercise.
Of course, the stretching time after running should not be too long. After all, I only wear thin sportswear at this time, and I am already sweating and prone to catching a cold. So take your bag and put on dry clothes as soon as possible.
A few days after the game, whether you feel joint pain or not, you can't ignore stretching and recovery training. At the same time, we should replenish energy, eat more high-protein food and ensure sleep and rest. Because, after the marathon, the body consumes a lot, the resistance drops, and it is easy to get sick if you don't pay attention.
1. Running shoes: Don't wear new shoes to participate in the competition, but wear shoes that run more than 80km.
2. Sportswear: leather clothing (windproof, sun protection and warmth), sports bra, sports T-shirt or long sleeves (depending on the weather), sports trousers or shorts.
3. Protective equipment: patellar girdle, leg protector, five-finger socks, empty top hat and wrist protector (to wipe sweat).
4. Electronic products: mobile phones (ready for music) and sports headphones (charged in advance or charged with a charging treasure).
5. Supplies: energy gel, salt pills, acid pills (you can buy a set meal online), chocolate, energy bars, and some people will bring mustard tuber to supplement salt.
6. Others: wallet (can hold your supplies and mobile phone), paper towel, vaseline (used to wipe all parts that are easy to rub between toes, inner thighs, underarms, etc. ), sunscreen, band-aid, and a little change.
I hope everyone can be a healthy teenager/girl in idolize and finish their first marathon smoothly and safely!