On December 10, 2023, the Guangzhou Marathon will commence, celebrating its tenth anniversary. The marathon is a beloved sport; however, there are some misconceptions among enthusiasts. Chief physician Li Wuhan, a renowned sports medicine expert from the Guangzhou Sports Science Institute, has provided valuable advice on how to properly safeguard oneself during a marathon.
Misunderstanding ①
Will running a marathon hurt your knees?
Answer: It is not true that running a marathon hurts your knees. Scientific exercise methods not only do not wear down the joints, but they also strengthen them and reduce the risk of arthritis.
However, in some special cases, running can cause knee injuries. These cases include knee deformity, incorrect running posture, improper movements, training on very hard surfaces, wearing improper shoes, and muscle strength imbalances, among others.
Misunderstanding②
Crazy training before a marathon
Answer: Training should be tapered off ten days before a marathon. Ten days before the race, it is recommended not to perform strength training, and the running distance should be about 30% of the maximum mileage. It is recommended to arrange a long-distance run of about 26 kilometers seven days before the race, and the pace is required to be higher than that of the competition. The subsequent training volume should be gradually reduced in order to adjust the physical condition. Of course, you need to replenish sugar and protein after running. On the fourth day before the race, you can conduct 6-8 kilometers of low-intensity training to improve the muscles' ability to resist fatigue and stimulate the body's excessive recovery. Two days before the race, you only need to jog 2-3 kilometers every day.
Misunderstanding ③
Over-warm up before a marathon
Answer: Don't over-warm up before the game or consume too much physical energy. It is recommended to warm up 20 minutes before starting and do some simple stretching and joint activities to activate muscles. In addition, everyone also needs to pay attention to stretching and relaxing after the game.
Misunderstanding ④
Do you have to persevere in the marathon?
Answer: During a marathon, it is best for athletes to focus on their bodies and feel the changes in their physical condition. If you feel pain in the chest area, dizziness, soreness in your hands and feet, a drop in body temperature, black eyes, disordered breathing, inability to adjust, cramps, etc., you should take the initiative to give up the game or ask for help from others.
The following tips are for beginner runners to prepare for training:
1. Take a brisk walk
A brisk walk is about 3 miles an hour, which is faster than a stroll. You can tell you're walking briskly if you can still talk but cannot sing the words to a song. Instead of increasing your stride length, bend your arms at 90 degrees and swing naturally with your body.
2. Timing
You should time each training session yourself. For example, a training plan is: ① Walk for 5 minutes to warm up; ② Run for 2 minutes + walk for 2 minutes, cycle for 25 minutes; ③ Walk for the last 5 minutes to relax. You can set a timer with a reminder function to switch training modes during training.
3.Heart rate monitoring
Heart rate during running is an important indicator of exercise intensity. During running, you should pay attention to changes in your heart rate. As a beginner, it is best to control your heart rate at 50%-80% of your reserve heart rate when you are running.
4. Cross training
In the early stages of running, it is best to add some other exercises, such as cycling and swimming, to relieve the impact of running on the legs and to enhance leg strength.
Author | Alice
Editor | Olivia, Will, James
