Have more than 6 weeks of running experience before special marathon training to allow the body to adapt to the new rhythm. The marathon training plan lasts for at least five months, starting with gradually increasing the training volume (every two weeks), and finally 1-3 weeks before the race is the rest period, and the volume is reduced to restore sufficient physical strength. Many runners will reserve energy in the days before a race, that is, increase their carbohydrate intake so that more glycogen can be stored in the body.

1. Jog about 3 kilometers in the morning before the game. Just don’t be too tired during the day. It is enough to just eat dinner, don’t overeat. It is generally not recommended to eat meat and beans (tofu and soy milk are not acceptable). You must go to bed before 9 o'clock, lie down even if you can't fall asleep, and don't play with your mobile phone. Set two alarm clocks and get up around 3:30 to 4:00 in the morning.

2. After getting up at 3:30 in the morning as planned, put your competition clothes on the inside first, and then wear other warm clothes on the outside. Wipe the roots of thighs, the back edges of armpits, and toes, which are prone to abrasion. A little Vaseline. After washing, try to have breakfast before 4 o'clock. Regular rice, steamed buns, and bread will do. Avoid beans, meat, and eggs. Don't eat fried foods. Just eat half full.

3. Arrive at the starting area about an hour in advance, and go to the toilet as early as possible to empty out (if there is a toilet on the road, it is best to go to the toilet in advance, because the toilets at the starting point are very tight), and the rest It's time to find the place where the bag is stored. If you don't store it yet, you'll get cold if you take off your clothes. Go for a jog and stretch. If you are impatient, you can save your bag first and queue up at the starting point.

Extended information:

Notes for participating in the marathon:

1. Arrive 1 in advance to participate in the marathon Arrange the time to arrive at the starting point in 1.5 hours, because there may be unexpected delays on the road. For example, if the race starts at 7 o'clock, it usually takes 1 hour from your residence to the starting point, so you have to go out between 4:30 and 5 o'clock;

2. Pin the number bib before going to bed on the first day. Put it on the clothes, one piece on the front and one on the front, and put the small number cloth in the small pocket outside the clothes storage bag. This is for the volunteers to see. Those with microchips should also go to the designated place in advance;

3. Put a bottle of water, a meal's worth of food, and a set of dry clothes in your bag. This is for changing after the game. If you wear it before going out, If you have enough, you don’t need to bring extra clothes. (For men, prepare an empty bottle with a large mouth, which can be filled with some drinks or sugar and salt water);

4. Pack your mobile phone, transportation card, keys, change, GPS watch and other things you like to bring. Such as energy gel.

Baidu Encyclopedia-International Marathon