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Top Ten Tips to Conquer Marathon
For running lovers, conquering a marathon is a very meaningful and memorable event. What should be done in peacetime training to lay the foundation for conquering? May wish to listen to the opinions of marathon experts.
Doug Curtis, a writer and tournament director from Livonia, Michigan, 62-year-old who has run 205 marathons over the past 40 years, 200 of which took him less than 3 hours to make him Became the 33rd person in history to complete this record. Despite participating in so many competitions, Curtiss effectively avoided fatigue and injuries through smart training. He is jogging most of the time, changing training venues and training partners, and he rests when he needs to rest. In his career, about 700 pairs of shoes were worn. Here are ten tips he gave for marathon runners.
1, register now
Having a practical goal is very motivating, especially if you already paid for it. The sooner you are motivated, the better. Even if you can't participate in the game at the end, it will be worthwhile for the entry fee to allow you to go out training for a period of time.
2, relax and run
Curtis's training program has only one speed training per week and is based on the speed of a marathon. As for the rest of the time, Curtis suggested that he should mainly run for relaxation. "The marathon is endurance, not speed. The speed comes from the accumulation of training miles."
3, let your shoes get rest
Allow your shoes to dry and ventilate the next day, even if it is only wet with sweat, because even if the shoes do not have time to rest, it will not significantly shorten the life, and dampness is the killer of running shoes life. It is best to prepare several pairs of shoes for rotation. A 2013 study showed that during the 22-week training period, runners who used different training shoes alternately were 39% less likely to be injured than those who used a single running shoe.
4, the game when training
Curtis said that participating in some informal games will not allow himself to break the pressure of time records, and help ease the tension before the game. He is used to keeping calm before the starting line. In addition, the support of friends and audience will make the game easy and fun. If you are implementing his training plan, you may wish to change long-distance training to easy competition. Curtis suggested that before the game warm-up run, then participate in the game with a very comfortable speed.
5, two training a day
After each day of routine training, practice one more time and simulate the intensity of the final stage of the marathon in a state of exhaustion. Training according to this model can improve the ability to adapt to fatigue during the final stages of a long distance race. "When you run to 20 miles in a marathon, you will be more confident because you know you can still run when you are tired." He suggested that if there is extra time, it will be two or three miles on the game day. Easily run.
6, listen to the body's voice
Curtis had never suffered a major injury because he sought medical attention as soon as he saw signs of injury. This means that you must constantly change your training plan. "If you have serious calves and you plan to run 20 miles, then you have to change the race dates," Curtis said.
7, train with friends
Curtis has been training with a group of friends or runners at the same time as a power and support. "If I train alone, it feels like a job, and it's easy to train with others," Curtis said.
8, learn to adjust
Whether you are in the magazine or on the Internet, or Curtis’s training program, you should adapt it to your needs. If you run five days a week, then you can run long and short distances. Does training need to rotate? In fact, ordinary speed training can be replaced as mountain trail running training.
9. Language incentive
Curtis often said in the game some simple, encouraging words to allow himself to spend the difficult time of the game. When the game began, he told himself to “relax, relax and relaxâ€; and when the competitor surpassed himself, he kept repeating “patienceâ€. "If you are experiencing discomfort, you tell yourself 'I will pass this pass' and you will do it."
10, pay attention to cooling the body
Do not hurry to end the stretch after the game, but also pay attention to excessive stretching, otherwise it is easy to increase the risk of injury. “I saw people who were injured because of practicing yoga. They wanted to increase their competitiveness urgently, so they forced themselves and found that they could not stand it.â€