The skills of marathon.

One week before the race, we should reduce the running amount and maintain it at 5? 10 km jogging is enough. There should be six every day? Sleep for 8 hours, and add more protein, carbohydrates and vitamins to your diet.

The game usually starts at 7 or 8 in the morning, and the breakfast time should be before 5 or 6. Do not eat too much. You can eat some exciting bread, eggs, milk, vegetables and so on. Breakfast, and can bring a piece of chocolate, before the game 1 hour supplement.

Clothes, shoes, socks, etc. Be sure to wear something old, because your body is already familiar with these clothes, and you won't feel uncomfortable when running. The weather in Xiamen in June 5438+ 10 is suitable for running marathons, and it is more suitable to wear shorts and short sleeves when running.

Do warm-up activities 30 minutes before firing, mainly to exercise ankles, knees, hips and shoulders. And you can do some actions such as bending, leaning forward and turning. The jogging distance is not too long, because there are many people running 5 kilometers before the race, so they can't run fast. This distance is equivalent to jogging to warm up.

Saizhong

No.65438 +0 doesn't have to rush forward after firing, where players are relatively concentrated and easy to collide with each other. You should start jogging to get your body into shape. Here you can find some rabbit runners (professional leaders arranged by the organizing Committee) to run with the rabbit runners, which is helpful for the distribution of physical strength and the smooth completion of the competition.

NO.2 in order to maintain physical strength and avoid physical injury caused by long-distance running, we must insist on running? Small stride and high stride rate? This is the standard skill of long-distance running. Try to let the middle and rear parts of your feet touch the ground. Don't lift your knees too high, but push them forward to reduce knee joint injuries. Don't swing your arms too much, just like the frequency of your legs. Be sure to breathe fully when running, which can increase the oxygen intake and eliminate carbon dioxide.

NO.3 reasonable distribution of physical strength, it is recommended to run at a constant speed. This is very important for amateurs. Running at a constant speed can evenly distribute physical strength during the whole competition, so that the load on the body will not be too great and beyond the body's endurance.

Drinking water spots will be arranged every 5 kilometers along the fourth route, with pure water and functional drinks. After 20 kilometers, the fruit supply will be increased, and players can supplement it according to their own situation. General 15km after hydration, functional drinks after 30km after hydration.

In the competition, the organizing Committee arranged many professional photographers to take pictures of the contestants, and everyone tried their best to show the most beautiful posture and leave rare photos. A week after the competition, it can be downloaded in official website, Sharma.

The scenery along the route of No.6 Xiamen Marseille is very beautiful. It is a good way to reduce fatigue to enjoy the scenery while running. The people in Xiamen are very enthusiastic, and they will cheer for the players and provide them with drinks and food along the way. On the way to the event, you will pass a temple, and the monks will also offer Zen tea to the contestants, which is an experience that other activities do not have.

On the 7 th, the key point is to remind everyone that if you feel unwell during running, you should immediately seek help from the medical staff arranged by the organizing Committee, and you must not force it.