What should I pay attention to when I take part in the marathon for the first time?

Pay attention to it for the first time: 1, and be prepared psychologically. Marathon is a high-intensity, long-term extreme sport, and successful completion means success. 2. Ensure adequate sleep before the game, and don't rush to adapt to excessive intensity training. 3. Wear 80% new and old shoes, not new shoes, old sports socks sewn with cotton thread, and sportswear should be breathable. 4. Prepare wristbands and purses to wipe sweat and hold water and food. 5. Prepare some chocolates, energy bars or salt pills. 6. Prepare vaseline ointment and rub the crotch and armpit before the game to prevent skin abrasion. 7. Use sunscreen in sunny days to prevent sunburn. 8. If you have prepared sports drinks, you can try them before the game to avoid discomfort and abdominal pain. 9. Don't eat indigestible food such as fried meat for breakfast before the game, and eat some sugar 2 hours before the game. 10, don't undress too early before the start of the game, warm up half an hour before the game, and fully stretch the ligaments and movable joints. Tips for running a marathon: First, when running, the upper body leans forward or stands upright slightly. The strength of the back pedal is small, and the swing of the thigh forward and upward is relatively low. From the appearance, the leg that swings upward after kicking the ground is smaller than that of long-distance running. The landing point of the foot is close to the projection point of the body's center of gravity. First land with the whole foot or the outside of the foot, and then transition to the whole foot. When landing, it should be soft and elastic, and the legs should have good buckling and cushioning. Second, when accelerating, sprinting the finish line and running uphill, both arms and legs actively swing, which is conducive to the improvement of running speed. Step length and step frequency should be determined according to the training level, height and weight of athletes, and adjusted according to the different terrain on the way to ensure that the whole process can be completed at a relatively uniform speed. The breathing rhythm should be adapted to the running speed, and the exhalation should have a suitable depth. Third, when running uphill, the body should lean forward, the step length can be shortened, the step frequency should be accelerated, the arm should swing actively and land with the forefoot. When running downhill, the stride length can be slightly larger, you can land on your feet or feet (when the slope is steep), and your upper body will lean back. You should control your running speed (keep the appropriate stride length and stride frequency). When running on the expressway, you should run on a flat road. Extended data:

Physical requirements for marathon: 1. Short stature and light weight are not disadvantages. Marathon runners are generally shorter than other runners. Two: a large bust index means that the heart and lungs in the chest are very developed. Therefore, it can be considered that a natural chest circumference index is one of the natural conditions for becoming a marathon runner. Three: Superior respiratory and circulatory system Height, weight and chest circumference index are appearance characteristics, but the more important aspect of marathon runners' adaptability is the respiratory and circulatory system, that is, the functions of lungs and heart. Four: the ratio of vital capacity to body weight should be large. People with high index of vital capacity and weight are suitable for long-distance running. Five: Strong stomach and liver consume a lot of energy in marathon training and competition. In order to supplement energy, it is necessary to have a good function of digesting food A strong stomach is very beneficial. Among the nutrients that people absorb. Sugar is broken down from glucose into glycogen, which is stored in the liver and muscles in various parts of the body. During exercise, the energy in muscles is consumed first, and glycogen stored in the liver is supplemented through blood.