Running a marathon from the feeling is like opening a plane. There are three stages: takeoff, cruising and landing. Try to avoid the cost of crash.
The marathon is fortunate enough not to crash. You can also run it again in a few months. Unfortunately, a small mistake can lead to failure. Standing at the end of any marathon, you can see such evidence and it is really difficult to deal with.
However, if you are smart, positive (this is very important in a marathon) and eating right along the way and adjusting the pace, you can complete the marathon in your life. Here's a guide for every mile. These things do happen.
Prepare
(1) Prepare at least 10 weeks and run a distance of 32km in the first 3 weeks of the competition.
(2) Gradually reduce the amount of training in the last 3 weeks.
(3) Forecast your target time. If you have run halfway, then increase the time every 20 miles for 1 mile (1mile = 1.6km), taking into account the effects of slope, wind speed, and heat.
(4) Eat some easily digestible carbohydrate foods two hours before the competition, and drink about 1L of water or sports drinks for 1 hour before the competition for a 10-minute warm-up and gentle stretching exercise.
The first 5km do not start violently, otherwise it will soon be decadent and it is best to maintain the proper speed.
(1) Correct pace (time/km)
Starting means getting the right pace. Resist the temptation to speed up.
(2) The correct time
Press the stopwatch when you cross the starting line and record the time per kilometer.
(3) The first 1 km
Slow down the pace for 5-10 seconds. This will allow you to relax and your heart will accelerate.
(4) Caution
Don't try to suddenly add up speed and keep your eyes on your plan, not being surrounded by players and cheering crowds.
(5) Drink water
To start drinking something, it's best to drink about 160ml of beverage every 15 minutes. These need to be practiced in the usual LSD, especially if your stomach has a problem.
During the first half of the 5km-half journey, control, relaxation and patience are the most important. Imagine this half as a relaxing time and enjoy the half with an appreciation, just like a workout.
(1) Cruise time
Put yourself into a predetermined speeding track and keep it at a constant speed. The speed deviation per km is controlled between 5-10 s. Of course, you need to make appropriate adjustments to the slope. This will make you feel relaxed.
(2) Do not go bankrupt
Do not think that the first half slightly faster can make up for the second half of your physical decline. On the contrary, every 1 minute you save in the first half will cost you 2 minutes in the second half. The better way is to maintain the speed of the plan, or even slightly slower.
(3) Team strategy
It's tempting to keep up with a team, but if the team's speed doesn't match you, it's best to abandon this plan. If the same, followed, at least you can reduce the wind resistance, but also can play a joke. Of course, don't let the conversation make you forget to control the speed, and if the speed changes, separate it in time.
Half-32km
This stage can also maintain cruising speed, but may encounter some trouble. Spiritually you are anxious to see the final goal.
(1) Pay attention to your pace
Even if you are comfortable, you will inevitably become stiff and tired, and you may experience more and more intense pain, especially when you are close to 32km. This is very normal. Try to keep pace and frequency. Keep your upper body and face relaxed and happy. Only sudden and intense pain can make you give up.
(2) Walk
A short walk can relax and soothe your tired muscles. In fact, walking and rest in the game is an effective method in the marathon process. It is used for periodic rest and allows you to run further before exhausting yourself. For the first runners to run a marathon, it takes about 1 minute to walk every 3 minutes.
(3) Concentrate
You may be distracted during this time, but you must overcome this tendency or you will lose your pace. In the last 10km you will find it difficult to recover your time. Focus on running every kilometer, consider him as the last 1 kilometer, or separate his spirit from the runners around him.
(4) eat something
Energy gel sticks, raisins, and defatted sweets are the best choices, but it's best to try it in the previous LSD and take it with water but not with a sports drink because excessive carbohydrates can prevent moisture absorption. No matter what you eat, make sure to add 50 calories every 15 minutes, but do not eat fat.
32km-end
This time is your last sprint time, do not slow down, it is best to accelerate a little, if you often train and make mistakes, you will not encounter a horrible obstacle, on the contrary you will find that you surpassed so many people.
(1) is coming
The distance from the destination is gradually shortening. Concentrate on this fact. If you feel that you can surpass others and concentrate on surpassing others, you will enjoy the excitement and joy of each transcendence. Every kilometer mark counts down once: 5, 4, 3...
(2) keep drinking water
During this time, the solid food is no longer working, drinking water continuously, pouring water on the head to keep the body cool.
(3) Refueling
If there are no spectators around you, cheer yourself up. Imagine that the surrounding trees are all spectators. Your loved ones and friends cheer for you at the end and keep telling yourself “to keep it easyâ€.
(4) Dig deeper
Keep reminding yourself that you only need to endure a few periods of exhaustion. This is insignificant when compared to the time you have been running. You will not give up such an opportunity and run a performance that you recall for many years.
After the run
Don't sit down, move around, stretch your muscles slightly, cheer enthusiastically at old and new friends who rush through the finish line. Enjoy eating and drinking everything you can find.
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