跑马拉松:比赛日成功
经过艰苦的训练, you'll probably be anxious and excited for the big event – the actual marathon. Here are some tips for the day of the race that will help you to be prepared and ready for any unforeseen glitches.
保持水分
Hydration should not begin the morning of the race. 而不是, you should make a conscious effort to stay well hydrated at least 48 hours before the start of your marathon. The American College of Sports Medicine recommends 喝ing 5 to 12 ounces of fluids every 15 to 20 minutes during a marathon, although this is often difficult to accomplish and can result in over hydration if your sw吃 loss is low. 因此, it is recommended that you learn how much your body needs to consume to stay well hydrated during your training period, 尤其是长跑. Checking your weight before and after a long run to make sure that you haven't lost more than 2 percent of your body weight, and checking that your urine is not too concentrated (dark yellow) are simple ways to assess your hydration needs.
在马拉松前补充水分, try 喝ing two 8-ounce glasses of water or sports 喝 exactly two hours before the run starts so that by the time the race begins, the fluids will have been absorbed into your system. If you think you may take longer than five hours to run the marathon, keep in mind that your sw吃 losses will be less, and so you will not have to 喝 as much fluid before the race.
正确的饮食
Eat at least 300 calories an hour before the race starts. Test out your food choices during your training, so that you know which foods help fuel your body for a long run. 如果你觉得身体需要更多的食物, 吃 your final snack no more than 30 minutes before the start of the race.
穿戴适当的装备
Be sure to check the w吃her forecast and dress appropriately. However, it is important that you do not overdress, which can increase your risk for dehydration. 也, don't wear new shoes, socks, clothing or accessories for the race. Everything you wear should be well broken in and have gone through a test run.
查看课程
It is highly recommended that you review the marathon course before race day. If you live close to where the marathon will take place or have time when you arrive in town, 驾驶整个课程很有帮助, 注意任何地标或困难的补丁. If you are not able to review the course yourself, see if you can order a video of the course or talk to people who have completed the marathon in the past.
热身
马拉松前, make sure to go through a thorough warm-up that can include about 15 minutes of light jogging, followed by another 15 minutes of str等hing. Some people like to incorporate a few strides at race pace to prepare their body for the race. It is important to follow the strides with constant, 光运动, 比如慢跑, until the race begins – even if you are in a crowded start line – so that your muscles stay loose and do not tighten. At the same time, it is essential that you do not overexert yourself during your warm-up.
给自己足够的时间
You're likely to feel a bit nervous and anxious before the race, and the last thing you want is to be rushed. Wake up early enough to give yourself ample time to take care of everything you must do – dress, 吃, 淋浴, 使用洗手间, 喝, 等. 和, 如果你还没有这样做的话, coordinate a time and place to meet after the race with your family and friends. 也, depart for the marathon with enough time to be able to check your bag and warm up before the race begins.
调整自己的步伐
Most people experience an adrenaline rush while waiting for the race to begin, which may cause you to barrel out of the start line at an accelerated pace without even noticing it. It is important to pace yourself and pull back until you hit the 10-mile mark. You don't want to wear yourself out early on in the race.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.