What are the standards for national first-class marathoners?

Marathon national first-class athletes start the men's marathon at 2:34:00. Female 3: 19:00.

Men's standard:

Female standard:

One of the charms of the marathon is the opening of the venue. Other sports, as long as they can be used for competitions, are either familiar plots or ordinary circles, while the venues for marathons mostly choose urban roads. For the contestants, every step and every paragraph is a different scenery.

The second charm of the marathon is the tolerance for the contestants. In other sports, only the same athletes can compete in the same venue. It is almost impossible for amateurs to compete with professional athletes pk. Unlike marathons, both professional and amateur athletes can compete together.

Matters needing attention in expanding data

1. Warm up. Warm-up can be light jogging, but it should not exceed 10 minutes. Remember, your goal is to start the game comfortably, so relax. After gathering in the starting area, continue to stretch and jog in the same place, which can slightly increase the heart rate.

2. Breakfast time, breakfast can be supplemented with carbohydrates again to avoid premature exhaustion of energy. Try adding hundreds of calories, such as bagels, bananas, toast and sports energy bars.

3. Proper diet, carbohydrates provide energy in competition, not fat or protein. It is important to increase the proportion of carbohydrates in energy supply. There is no need to eat more than usual. In contrast, it is more important to ensure that food is rich in carbohydrates rather than fat. For example, choose tomato pasta instead of cheese pasta and bagels instead of croissants. "

4. Choose the right clothes. Experts suggest that you can't wear a cotton T-shirt when running a marathon, although it is extremely comfortable to wear. Compared with the oppressive sweaty T-shirt, running clothes with professional quick-drying clothes can make you run more easily. Besides, you need to make sure that they don't irritate the skin.

5. Choose a running drink. Compared with ordinary water, sports drinks should be used during the competition. Sports drinks have three functions: providing liquids, carbohydrates and electrolytes, especially sodium. Watch how to set up a water replenishment station in the marathon, and then practice drinking water according to this rhythm. If you don't like running with water, you can put water bottles along the way.

6. Choose marathon shoes. First of all, shoes should be as light as possible, but they should provide enough support. Secondly, before the official marathon, we should do a simulation test in advance to test whether the shoes are comfortable enough and check whether there will be blisters and foot injuries when wearing these shoes. If these shoes confuse you, change them as soon as possible.

Baidu encyclopedia-marathon

Official Website-State Sports General Administration-Technical Grade Standard for Track and Field Athletes