Is there anything special to pay attention to in the latest strategy of sports events?

1. Increase the monthly running volume: increase the monthly running volume moderately three months before the competition, and the specific distance varies from person to person (120-200km). Be careful not to be exhausted and overdrawn.

2. LSD before the game: Run a relaxed and pleasant LSD about ten days before the game (the distance is about 30km, and the pace should not be too fast. Personally, the rhythm of about 7 minutes is just right.

3. Dress before the race: You can rest completely within one week before running, or just jog for one or two 5 kilometers.

4. Increase carbohydrates: Start to increase carbohydrate intake three or four days before running (reserve energy for long-distance running). Carbohydrates mainly refer to staple foods such as rice and noodles.

5. Place of residence: If you are a local runner, you can ignore this item. If you are a foreign player, it is recommended to choose a hotel near the finish line, as close as possible (you don't have to take a car, you can walk a few hundred meters), and you really don't want to go after running.

6. Prepare clothes: It is best to wear clothes that you usually wear for running to avoid discomfort, especially shorts. Generally speaking, it is safer and more comfortable to wear compression pants, and it is not easy to feel uncomfortable rubbing the skin.

7, prepare running shoes: you must not wear new ones, it is easy to rub your feet. Shoes are prone to black nails, so don't wear small shoes.

8. Sunshade: It is recommended to wear it. When you have sweat, you can prevent your eyes from burning. When you have the sun, you can keep out the sun. When it rains, it will be cooler when you take pictures.

9. Prepare supplies: Although the actual effect of energy glue and salt pills cannot be measured, it is always much better to be prepared. You can also prepare some snacks such as chocolate, beef jerky and mustard tuber according to your own preferences.

10, sunscreen: Sometimes, in some places (such as the seaside, such as the plateau, such as the tropics), the sun is too toxic, and you will feel better after running the marathon without sunscreen.

1 1, vaseline: the whole marathon takes a long time, and some people are prone to scratches when rubbing for a long time. Rub some vaseline to help relieve the symptoms.

12. Timekeeping equipment: It is strongly recommended to use sports watches to keep time, which is more accurate and professional. It is not recommended to use the mobile app, which is not accurate, and the power consumption of the mobile phone is not conducive to taking more photos.

13. Photographing and communication equipment: The mobile phone must be ready. It is still very important to take photos before, during and after the game, so as to contact relatives and friends at the starting point and the end point before and after the game. (If it is a waterproof mobile phone, it is recommended to prepare a plastic bag and wrap it when it rains. )

14, Mp3: Prepare a pair of headphones. Some people are used to listening to running music when running, which can ease their mood and help them master the rhythm. Listening to music can relieve their stress when they are tired.

15, wallet: used to hold mobile phones, personal belongings and other items.

16. disposable raincoat: it is necessary to prepare one when the weather is cold. You can wear it to the stadium on the morning of the game to keep warm. At the same time, you don't have to wear more clothes and keep your bag when you go to the game.

17, timing chip: there are two kinds of timing chips, one is attached to the back of the catalog (be careful not to fold the catalog), and the other is tied to shoes. The latter should be tied on the shoelaces in advance the day before the competition (be careful not to affect the normal activities of the feet when running).

18. Contents: The contents are usually pinned on the front of a T-shirt.

19. Customize photos: OK, put everything you have prepared together, or put on your equipment and take a photo. Customized photos before going out can be sent to friends circle and Weibo.

20. Take a closer look at the competition manual issued by the Organizing Committee and get familiar with the layout of the route, supply points, starting point and ending point.

2 1, transportation preparation and starting point: walking, taxi, subway, bus? Be sure to plan the way and time to reach the starting point of the activity on the day of the activity, and visit the starting point on the spot if necessary. Sometimes the layout of the starting point is large and complicated, and the entrance is usually limited on the day of the event, so it is necessary to make a detour. Be sure to find out the location, entrance and route of the meeting.

22. Check everything you need to bring in the competition, charge your sports watch and mobile phone, put them in a centralized place, have a good rest for one night and welcome the next day's competition day.

Saizhong

1, breakfast before the game: it is recommended to have breakfast two hours before the game, with less oil and less spicy, not too full appetite and not too much water.

2. Transportation: Considering the traffic control at the starting point and the large number of vehicles, you should go out early and leave enough travel time.

3. Bathroom: Before going out, report to the bathroom at the starting point. Don't wait until you have passed the security check to find the bathroom. There will be a long queue. How to facilitate the marathon, please refer to my article "Things to Facilitate the Marathon".

4. Security check: At present, all large marathons have security check, and they will enter the designated assembly area with security check.

5. clothes storage: I feel that clothes storage is very troublesome. It is recommended not to bring more clothes. If you are afraid of the cold, you can wear a disposable raincoat and take it off before the game begins. If you really want to save clothes, go to the queue to save clothes as soon as possible (remember to bring your clothes bag and stick a small catalogue on it)

6. Check-in: Many first-time runners can't find a place to check in at the starting point. No, they can't. The so-called sign-in is to let you stand in the departure area early. (Most starting points will be divided into full horse, half horse or sign waiting to start. )

7. Warm-up activities: It is recommended to start warm-up activities, stretching and jogging 40 minutes before the start of the game. Don't wait for many people to gather before doing warm-up activities (you have nowhere to do at that time), and don't wait for the warm-up activities organized by the organizers collectively. It's only in the form of five minutes, and there is no room for stretching when there are many people.

(Pre-match warm-up strategy,)

8, watch search for stars: Open the sports watch search for stars ten minutes before the game, probably because there are many people, often searching for stars before the game is slow.

9. Take photos as a souvenir: You can take some photos as a souvenir, take a selfie, or ask others to take them for you. Don't be embarrassed, all the runners in the world are family and clap each other. But selfies are still fundamental, because nine times out of ten, asking others to take pictures will not be satisfactory, either with short legs or fat faces. For self-portraits in running, please refer to my articles How to Take Self-portraits in Running and Secrets of More than 40 Self-portraits in High Pressure Running.

10, future pressure speed: after the start, most people are very excited and the pace will be faster. Don't be disturbed by the rhythm of others. Running at a speed in the first five kilometers can also fully warm up and save physical strength.

1 1. Pay attention to drinking water: Under normal circumstances, there will be a supply station every five kilometers on the track. It is suggested that a small amount of water should be replenished every five to ten kilometers, especially in summer, to prevent dehydration.

12. How to eat energy glue: Take energy glue according to your own needs and the manufacturer's instructions. Some people will not be used to the taste of energy glue, and some people will react to energy glue to a certain extent, causing gastrointestinal discomfort, which needs attention.

13, late replenishment: the late replenishment of the whole marathon will generally be rich. Common bananas, chocolates and small tomatoes can be supplemented in moderation.

14. Medium-range power: After five kilometers, the crowded track at the start will be improved. At this time, you can properly exert your strength according to your day's state and maintain a comfortable pace at full speed.

15, follow on the way: you can follow the player whose speed you think is appropriate according to the situation, and pay attention to the appropriateness, not too fast or too slow, which can save a lot of effort. You don't have to follow only one player all the time. You can follow different people on different roads and distances according to your physical fitness and the speed of the target.

16, insist on the later course: under normal circumstances, you will encounter some physical "limits" after running 30 kilometers. At this time, you can slow down moderately and adapt to this difficult section. Some people will bite their teeth and insist. Some people will get on the bus. Whether to persist or give up is probably the difference between one thought and another. Listen to the voice of the body, be sure to be safe first, and don't blindly insist.

17, don't blindly follow the rabbit: it is not recommended to run with the rabbit (walker). The departure time of rabbits is different from yours, and the pace of rabbits is not necessarily uniform. In a word, rabbits may not be suitable for you, but they may be counterproductive. I made a rabbit twice, and most of the people who followed it finally disappeared.

18, taking photos on the way: you can take photos on the way if you have spare capacity: scenery, runners, volunteers, all kinds of touching pictures on the way. If you have no spare capacity, don't take out your mobile phone, because taking pictures will really affect the rhythm and speed.

19. Cramp: You may encounter calf cramps due to poor physical strength in the later period. Stop and stretch, or eat some salt pills and mustard tuber in advance. If the symptoms are serious, you have to quit the game.

20. When it rains: The rain is actually not terrible, even cool. I ran normally, and the PB scores of the whole horse ran out in the heavy rain.

2 1. Meet the photographer: Under normal circumstances, the organizer will set up some official photo spots on the way. When they meet these photographers, they can adjust their state, smile, shout with their arms, or stretch out their thumbs to attract the photographer's attention and leave a wonderful running picture.

22, running and walking: When you feel that your physical strength is not good, you can run and walk, and later you will find that many people are walking.

23. Sprint: When approaching the finish line, accelerate moderately according to your physical condition, or the same sentence: safety first, don't try hard. When you see the arch at the finish line, tidy up your equipment, adjust your pace, run across the finish line in the best condition and finish the whole horse beautifully.

In the new season, all the marathon strategies you need to know are here!

After the game,

1. After running: Don't stop after running. Walking makes the rapid heartbeat gradually return to normal.

2. Don't rush to eat after running: Some people rush to eat and drink after running, and drinking plenty of water and cold drinks can easily cause gastrointestinal discomfort. It is recommended to eat properly after the game.

3. Issue license plates and photos of the finish line: Don't forget to take photos of the finish line. You can photograph the finish time of the finish arch together, and make the medal board as beautiful as possible (on how to photograph the medal board)

4. Fully stretch: Don't omit this step, or your legs will be very sad in the next few days. (Post-game stretching strategy,)

5. Report peace: Call and WeChat to report peace to relatives and friends. After all, horse racing is also risky, and they are anxiously waiting for the news that you finished the race safely.

6. Leave: Being close to home and the hotel will show advantages. Going back to your residence and taking a hot bath as soon as possible will make you feel extremely happy.

7. Send friends and Weibo: Lie in bed, select and edit photos taken during horse racing, and send Weibo and friends leisurely.

8, sour music: leg pain is inevitable, but the degree is different, either endure for two days, or take the initiative to roll with a foam shaft, some people will be very funny to go upstairs and downstairs.

9. You can jog for a short distance of 5- 10km the day after the race. Running with acid helps to recover the symptoms of leg pain as soon as possible.

10, race record, summary: A good writer can write a race record and share the happiness brought by the marathon.

1 1. Besides medals, the catalogue is also a good collection. If you keep it well, you can also make a directory wall for them. There are also many ways to collect and display medals.