1. Brisk walking brisk walking can relax muscles, warm up muscles, and walk at a brisk pace for 1-2 minutes. The pace should be faster than a regular walk, but not so fast that it feels like a slight jog. Once the muscles start to feel warmer and looser, you can start running.
2. Moving knees moving knees is the preparatory action for running. You can do several groups slowly in situ, so that the moving knees can move to abdominal muscles, hips, shoulders and quadriceps, and the knees can be fully warmed up and moved. In this way, when you start running, your knee will be ready and will not be injured suddenly.
3. Moving the head is to extend both arms upward, and the head and neck follow. In this way, the periphery of the shoulders can be effectively moved. This exercise can stretch the abdominal muscles, shoulders and quadriceps femoris, and the upper body can be warmed up.
4. This step of moving both legs is also called leg pressing, which separates the legs, supports them one by one, and presses the two legs sideways to stretch the abdominal muscles, shoulders, arms and quadriceps femoris.
5. Kicking kicking can effectively move the leg muscles, and the main action is to lift the leg up and kick down, which is very effective. It can warm up the thigh muscles.
precautions for running a marathon for the first time
1、 Precautions before competition
1. From the perspective of doing a good job in sports injury protection, the body must not be hurt. If you have an injury, you must recover before you can participate. Physical function should match the content and intensity of exercise.
2. Breakfast suggestions: one bowl of white rice porridge, two liang of pasta, one or two eggs. Whole wheat bread is recommended for breakfast before the competition. Before taking part in the marathon, you should pay attention to the adjustment of diet. You should eat more carbohydrates, such as steamed bread and rice. It will be better to fill the liver glycogen and muscle glycogen of your body, so that you can have good patience when running.
3. Don’t take off your clothes too soon: first, keep your temperature, and second, prevent injury.
4. Warm up 30 minutes before the competition: one is to improve your body temperature, and the other is to improve the adaptability of your heart.
5. Some protective devices can accelerate the elimination of fatigue in sports and prevent sports injuries. For example, protecting the leg can accelerate blood circulation and help alleviate fatigue; Fat people with thick legs had better apply Vaseline cream on the crotch to prevent skin abrasion.
2、 Precautions during the competition
1. It is the common responsibility of all competitors to abide by the competition rules and maintain a good competition style. Contestants arrive at the starting point on time and check in on time. No crowding, no rushing. During the race, run according to the specified route. Don’t push or pull each other or collide with each other. Pay attention to safety. Don’t grab or squeeze water when drinking.
2. When we run for about 10-20 minutes, we will encounter the first “uncomfortable” stage, which is called the “first limit state”, which is a normal phenomenon in the human body. The treatment method is very simple. Slow down the running speed and adjust the breathing or walk for 2-3 minutes.
3. Generally, people who do not have marathon training will encounter the “physical limit of exercise” in the human body when they run about 30 kilometers, including muscle pain, joint pain, strong fatigue, and psychological pressure to give up. At this time, you should slow down or even use the method of walking and running to take the initiative to deepen your breathing. Generally, you will survive the pole after two or three kilometers. If the uncomfortable symptoms last for a long time, it’s better to give up the game, “gritting your teeth” may be dangerous.
4. Every marathon runner had better run his own, never compare. Otherwise it will destroy your original rhythm.
5. Generally, people who run half marathon should not drink sugary drinks, while those who run the whole marathon should supplement sugary drinks or self provided energy drinks appropriately after 20 kilometers; Generally, water replenishment should be started after 15 kilometers of running, a small amount at a time. It is easy to cause abdominal pain or urination if you replenish water too early or drink too much.
3、 Precautions after the game
1. Quickly keep warm, replenish water and food (only carbohydrates), and remember not to eat too much. It’s better not to have dinner that day. Porridge and light noodles are the best.
2. Remember not to take a sauna or a hot bath on that day.
3. Jog for 10-20 minutes 24 hours after the competition.
4. If you feel pain in your knee joint after the game, you can pull the sore muscle group and apply ice to it, especially where there is pain, which will help you recover as soon as possible. Then go to the sports rehabilitation center for recovery treatment to restore and improve the functional level.
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