What are the tips for marathon runners
Long inhalation and short exhalation are the rules of long-distance running and marathon running. There are no very tough regulations on inhaling and exhaling in several steps, which vary from person to person.
During long-distance running, try to inhale with your nose, and then exhale with your mouth. When exhaling with your mouth, just open your mouth slightly, Don't open your mouth wide, otherwise it's easy to cause unstable breath.
In the process of running, you should control the amount of water you drink and drink a small amount of water at a certain distance, so the effect will be better. (don't drink low-temperature water when drinking water. Take a small sip when drinking water. Drinking too much is easy to cause abdominal spasm)
During running, we should prevent bifurcating. If bifurcating, we should slow down the speed, adjust the breath, reduce the breathing frequency, and then deepen the inhalation depth.
in case of bifurcation, you can also gently rub around the location of bifurcation until the symptoms are relieved.
When starting a long-distance run or marathon, choose your shoes in advance!
marathon shoes should have soft soles, light shoes, excellent skid resistance and strong air permeability.
Before starting a long-distance run or marathon, do a full warm-up, Cramps are likely to occur during long-distance running, so warm-up exercise is very important!
At the same time, in order to prevent accidents, contestants must have a comprehensive physical examination, You can register only after you are physically qualified. (hepatitis, heart disease, hypertension, diabetes) are not suitable for long-distance running. Similarly, temporary patients, such as cold, fever and excessive fatigue, should not participate in the competition!