To do 24 hours before the marathon

1. About diet

The diet the day before the race must be nutritionally balanced, with as many types as possible and a large amount of sugar. , especially high-carbohydrate foods, such as various staple foods, potatoes, sweet potatoes, etc., to avoid loss of appetite caused by a single ingredient. There are also various fruits and vegetables, jams and peanut butter that also have good effects. Before the game, try to choose foods that are easy to digest to avoid adding extra burden to the gastrointestinal tract. For example, for breakfast, you can choose a variety of easy-to-absorb porridges, paired with staple foods such as rolls, steamed buns, bread, etc., and paired with jams and fruits.

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Super compensation, full meal and carbohydrates, researchers have long discovered that if the human body does not get carbohydrates for a few days, and then gives a large amount of carbohydrates, then the muscles The glycogen of the energy produced may increase to more than 30%. Result one: more energy is produced; result two: the state of energy depletion in the body can be delayed! The method is to supplement carbohydrates, such as bread, cakes, pasta, and sweet potatoes, three days before the game. This does not mean that you should not eat other protein foods at all, but just change the nutritional content of the food! Lunch and dinner should also be nutritionally balanced and varied, but try to avoid greasiness.

In addition, many runners leave home to compete in other cities. They may attend some friend gatherings or family dinners, etc. It is inevitable that there will be big meals or drinking, but it is best to eat before the race. It is mainly nutritionally balanced, economical and practical. It is best not to be too greasy and not to drink alcohol. A greasy diet will burden the gastrointestinal tract and affect the performance of the game. It is best to have a similar type of diet to what you would eat on the day of the competition to give your stomach time to adapt. Avoid gastrointestinal problems.

Tips: Glycogen storage method before competition - 3 3 principle: that is, a low-sugar diet for the first three days and a high-sugar diet for the next three days can effectively increase glycogen reserves.

Tip recommended recipes

Assuming the competition day: December 6

December 1-3 ①, try to eat as much protein and vegetables (fish, Lean meat, eggs, and milk are all good choices) ②. Try to eat less carbohydrate foods such as rice, bread, and noodles

③. Pay attention to at least 2 bananas a day and add more fructose

December 4-5 ①. Eat more carbohydrate foods (such as rice, noodles, bread, potatoes, sweet potatoes, corn, wheat) ②. Eat less meat and mix it with fresh vegetables ③. Start now It is best to stay away from spicy and irritating foods, reduce fat intake, and avoid going to big fish and meat events that require drinking if you can. Key points: Actively prepare for war and reserve energy.

2. About sleep

A good rest is half the battle. You need to ensure at least 8 hours of adequate sleep the night before the competition, so that you can be energetic and meet the challenge the next day. Basically all marathon events start at 7 a.m. or 8 a.m., and inspections begin two hours before the start. Including the time for breakfast and departure from the hotel, runners need to reserve at least an extra hour. In other words, you should get up three hours before the game. Then push forward another 8 hours, and the runner should go to sleep around 9 o'clock the night before. Some runners, especially novices, are easily excited and nervous, leading to insomnia. At this time, in addition to relaxing their mood, they can also take a hot bath or take half a sleeping pill before going to bed to ensure sleep.

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3. About equipment

① Shoes: Runners need a pair of professional running shoes, and must not take chances, because marathon is a super event. In long-distance running events, any slight discomfort will be multiplied by long distances and long periods of time, causing damage and pain. However, it is not recommended for runners to wear new shoes to compete, because the shoes have a running-in period. In principle, new shoes should be run for at least 50 kilometers before they can be worn on the court.

②Clothes: Runners need to know the weather on the day of the race in advance. In addition to checking whether there is any extreme weather (rain, snow, haze, etc.), they also need to pay attention to the temperature on that day. It is best to wear shorts and short sleeves on the day of the race, because your body will heat up when you run, and clothes that are too thick are not conducive to heat dissipation. But if it’s raining or snowing, you can wear compression jackets and pants, and prepare a disposable poncho. Disposable poncho is a very useful small item. It is waterproof in rainy and snowy weather and has a very good thermal insulation effect. If you participate in a race in a very cold environment such as the Polar Marathon, you can add a jacket to the compression jacket.

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③Magic towel: The magic towel is also a very useful little thing. It can be wrapped around the wrist to wipe sweat at any time. When the weather is too cold, it can be wrapped around the neck. Avoid cold wind hitting your throat.

④Underwear: Regardless of boys or girls, close-fitting clothing during competition must be carefully selected. Underwear must not have wrinkles, trademarks or threads, otherwise the skin will be worn out and bleed after nearly 40,000 times of friction during a marathon. In order to protect the breasts, girls need professional sports bras, and boys need nipple pasties. If you feel friction, you can prepare Vaseline and apply it on your skin, which can also reduce some friction.

⑤ Glasses: In extreme rain, snow or windy weather, many myopic runners will find that their glasses are either wet with water or foggy, resulting in unclear vision. At this time, protective goggles are crucial. Runners can prepare windproof or waterproof glasses to cope with such harsh weather. Moreover, Bigger does not recommend that everyone wear contact lenses to compete. Because whether it is rain, snow or sweat, entering the eyes will cause eye hygiene problems. In addition, rubbing with fingers may cause eye inflammation. Contact lenses can aggravate inflammation and cause eye congestion.

⑥Masks and gloves (sometimes earmuffs are required): When running in winter, keeping warm is crucial. Sprinting in the cold wind for four or five hours can easily lead to frostbite. Especially the ears and hands, which have poor peripheral blood circulation. Preparing masks and gloves can also be a good way to deal with the cold air and will not cause too much irritation to the lungs.

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⑦ Sunscreen and sunhat: If the weather is hot and the sun is exposed directly on the day of the race, runners need to prepare sunscreen and sunhat. After all, news about sunburns from running are common, and we need to take precautions in advance. If the sun is too bright, you can also prepare sunglasses.

⑧Other equipment: Necessary items such as number bibs and timing chips must be prepared before going to bed to avoid getting up in a hurry the next day. There are also sports watches and mobile phones for taking pictures, so you can prepare them in advance depending on your personal situation. Girls need to prepare headbands or hair ties, because hair that is too long and loose will increase wind resistance and is not conducive to running.

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4. About supplies

① Water: Drink more than 2 liters of water every day 3-4 days before the game to keep your body healthy Filled with water. Although there are supply points in general marathon events, there is usually only one every five kilometers. For us amateur runners, the result of following the large group is often overcrowded supply points. Waiting in line is a waste of time. Second, it is easy to bump into or be knocked down by others. Moreover, during the five kilometers without any replenishment points, if your throat is dry and you are thirsty and want to drink water, but you don’t bring water or sports drinks, you will be in trouble.

Here our bigger Coach Ge reminds everyone that you can prepare your own water - for example, Coach Ge will prepare a small 250ml bottle and pour out half of the water before starting the run. Coach Ge does not recommend bringing a whole bottle of water, because for every 1kg increase in weight, the pace will decrease by 1. Carrying this kind of small weight water is perfect, because if there are many people at the supply point, you don’t have to stop; and if there are few people at the supply point, you can fill it with water in a small bottle, which is also very maneuverable.

The principle of replenishing water is not to replenish pure water, but to use sports drinks instead; small amounts and multiple times, preferably no more than 100ml at a time, about 500-800ml for the entire competition. If you replenish too much water, firstly, do not replenish water. It is good for competition, and secondly, it is easy to get water poisoning.

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②Energy gel: Usually you can finish the race with 3-4 energy gels. People with poor physical strength can bring 4, in the order of 10 kilometers, 20 kilometers, 30 kilometers, and 35 kilometers. "Old horses" with stronger physical strength can bring 3, in the order of 15 kilometers, 25 kilometers, and 35 kilometers. Replenish.

It is not advisable to replenish too much energy gel, because some energy gels contain nerve-stimulating ingredients, such as caffeine. Too much intake is not conducive to post-game rest. And some runners are allergic to caffeine and need to choose carefully.

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③Salt pills: If the weather is hot on the day of the competition, or you sweat a lot, you need to bring salt pills to supplement sodium ions. Generally, 2-3 tablets are sufficient. Runners who sweat a lot can replenish in the order of 10 kilometers, 20 kilometers, and 35 kilometers. Runners who sweat less can replenish in the order of 15 kilometers and 30 kilometers.

④Huoxiang Zhengqi water: If the weather is too hot and you are afraid of heat stroke, you can drink a small bottle of Huoxiang Zhengqi water 20-30 minutes before the game, which is very effective in preventing heat stroke.

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⑤Banana or bread: You can eat a banana or a piece of bread 30 minutes before the game to replenish energy, because energy gel does not feel full, so eat something , while increasing the feeling of fullness, you can also get some psychological comfort.

⑥Tissues: Because marathon races start relatively early, plus the time for warm-up and inspection, runners are bound to be exposed to the cold air in the morning for a long time. If the warm-up is not sufficient, gastrointestinal discomfort may easily occur when the cold air hits you. Bringing a few packs of tissues can prevent such emergencies.

⑦ Money: When running a marathon, it is best to bring a little change with you. If you run out of supplies or are hungry on the way, you can go to convenience stores along the way to buy them.

⑧Special supplement Kikatsuki: Kikatsuki is a sports supplement tablet produced in Japan. It is usually supplemented before and during competitions. It can effectively prevent the accumulation of lactic acid and avoid delayed onset muscle soreness.

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5. About checking the spots

It is very important to check the spots before the race. If the runners have the conditions, it is best to go to the site to investigate. At least they need to know the details of the entire event. Only by knowing the starting point, end point, important supply points and special places (such as bathrooms, climbing, etc.) can you calmly deal with possible emergencies.

6. About warm-up

On the day of the game, it is very important to fully warm up before the game. Adequate warm-up can help runners get into a state of exercise as quickly as possible, reduce muscle viscosity, increase muscle elasticity, and reduce the occurrence of injuries.

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7. Others

It is best to go to the bathroom before entering the stadium, because there are too many people during the game. Although there are mobile toilets along the way, There will be long lines, so it’s important to sort out “personal issues” in advance.

Don't to do 24 hours before the marathon

1. Regarding diet, do not eat food that you have never seen before or rarely eat. Some runners may go to other places to participate in marathons, and they can’t help but want to try local famous snacks after playing. However, these ingredients that they have never seen or rarely tried may bring some safety risks.

2. Reduce the intake of carbonated drinks and do not drink alcohol. Carbonated drinks may cause bloating, which is detrimental to game performance. Drinking before a game will have a certain impact on your mental and physical state, which is not conducive to creating an ideal PB.

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3. Avoid high-intensity training or heavy physical labor. Whether it is running volume training or muscle strength training, it should not be too intense to avoid overexertion of the body, or Delayed onset muscle soreness affects game status. But you can do cross-over relaxation training, such as swimming. The week before a competition is a critical period for tapering and allowing muscles to recover. Stop training hard. Overtraining this week will only make you exhausted during the game and will not help improve your level. The game results are a reflection of the previous quarter's training and on-the-spot performance on the day, and have little to do with whether you worked hard in the last week. For half marathon runners, it is not recommended to train more than 12km in the week before the race, and for full marathon runners, it is not recommended to exceed 25km. Half marathon runners can do a 3-5km race plan 4 or 5 days before the race. For speed running, participants can do a race plan color run of 8-10km throughout the entire race.

Purpose: ①. Check the performance of your heart and lungs under high-intensity exercise and discover some hidden dangers.

②. Test all equipment and shoes worn on the day of the competition.

4. There are many people and cars in large-scale competitions, which can easily cause crowding. Do not get together with the crowd. In the middle of the game, pay attention to your own rhythm. Don't blindly "exceed others" just because you are competitive. This will not only disrupt your own rhythm, but also easily bring danger.

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5. Do within your ability. If you feel any physical discomfort, do not force yourself. Change running to slow walking immediately, or ask volunteers for help. Why do marathon races or long-distance cross-country running occur so frequently that some people even risk their lives? In addition to some event organization or natural climate conditions, more reasons come from themselves and from the participants' attitude towards the game.

Amateurs participate in competitions to enjoy the process and scenery along the way, rather than to challenge personal physical and psychological limits. Therefore, you need to be fully prepared before the competition, and your body must be in a relatively comfortable state most of the time during the competition. The truly intense and difficult stage generally occurs after 35 kilometers. At this time, perseverance on the premise of ensuring good health will give you a different experience in life. This ensures that the race will leave almost all good memories for the runners.

6. Don’t stay up late and go to bed early. Adjust your mental state, don't be overly nervous, maintain a normal attitude, and be the best version of yourself.