How to train before the marathon? Eight Skills Over the Slow-down Period

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 How to train before the marathon? Eight Skills Over the Slow-down Period


Reduce Running Distance

The closer you get to the race, the less you run, the more rest you get and the more energy you save in your body. Although the amount of training decreased, the number of training remained unchanged. For example, I used to run three or four times a week, and I still kept that frequency. Compared with the usual training, the training distance in the penultimate week before the competition is reduced by 30%, and in the last week it is reduced by half.

Maintain speed

In the last two weeks of training, the running speed should not fall down, but still proceed as planned, except that the rest time between the two training sessions is increased, so that the body can recover better.

Suppress impulses

When the amount of training is reduced, the runner will feel energetic, so he can not help but want to train more. At that time, it may feel no problem, but by the time of the game, there may be a lack of physical fitness. In fact, too much training in the last two weeks will not bring practical benefits, but will not pay off.

Insist on stretching

Stretching the main muscles of buttocks, thighs and calves can relax the body, improve circulation, speed up blood flow, and let the body meet the competition in a better state.

Increased sleep

Sleep is as important as training. In addition to resting more during the day, sleep time at night will also increase. During sleep, the runners body repairs itself, and his muscles can be repaired and grown. Adequate sleep allows runners to look forward to the race in a full state of mind.

Pre competition preparation

On the day of the race, all the runners need to be prepared in advance. With less training before the race, the runners can be prepared properly. It includes breakfast, costume, running shoes, energy bar, gel, water and articles needed for the end of the race and the transportation to the starting line. It is unpredictable to avoid eating unfamiliar food and drinking unfamiliar food. If you eat unfit food two or three days before the race, it may affect the race. For the last two weeks, stick to foods you know well and are good for running. In addition, do not drink a few days before the race, which can easily lead to dehydration. Runners should eat more foods rich in carbohydrates, protein and healthy fats. Self-motivation takes time to look at the running log written by myself, motivate myself with the achievements, and believe that I can succeed. In addition, you can also write some positive sentences, read a few sentences every day, to stimulate their fighting spirit. You can also use these words to motivate yourself during the game. Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396

On the day of the race, all the runners need to be prepared in advance. With less training before the race, the runners can be prepared properly. It includes breakfast, costume, running shoes, energy bar, gel, water and articles needed for the end of the race and the transportation to the starting line.

Dont Eat Rare Food, Dont Drink Alcohol

The impact of unfamiliar food on the body is unpredictable. If you eat inappropriate food two or three days before the race, it may affect the race. For the last two weeks, stick to foods you know well and are good for running. In addition, do not drink a few days before the race, which can easily lead to dehydration. Runners should eat more foods rich in carbohydrates, protein and healthy fats.

Self motivation

Take time to read your running diary, motivate yourself with your achievements, and believe that you can succeed. In addition, you can also write some positive sentences, read a few sentences every day, to stimulate their fighting spirit. You can also use these words to motivate yourself during the game.