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The runners must have long-distance running training
Long-distance running can increase aerobic capacity by increasing the number of enzymes, capillaries, and mitochondria in muscle. Regular long-distance running also enhances the musculoskeletal system. In addition, according to psychological research, long-term continuous training can also increase the willpower, so that you do not give up easily.
Given its various benefits, even if you do not plan to participate in the competition, we also recommend that you include it in the training plan. Considering that most games are played in the morning, you should also put this training in the morning. Below, we have listed detailed training instructions for you.
Two hours ago
Take a meal of 1-2 grams of carbohydrate per kilogram of body weight, diet expert Pamela Nisevich Bede said: "If you have 70 kilograms, you should take 60- 140 grams of carbohydrates - equivalent to 300-600 kcal. Do not consume too much protein, dietary fiber and fat. They will slow the digestion process and fail to provide fuel to the muscles efficiently. At the same time, you should also consume 500 ml of water.
30 minutes ago
This time is the inspection time, you should see how the preparation work is done? Sunglasses? Is energy gel ready? "But don't be too nervous," said Alicia Shay, a coach and nutrition consultant in Flagstaff, Arizona. "You're going to face tough challenges, so relax at this moment." Should sip a few saliva, but don't booze. Too much water will make the stomach swell and affect the running.
Starting
"The key to starting a long distance run is slow," said Greg McMillan, a San Diego coach in California. No matter how much you want to win the championship, you must control the speed at the beginning. Mark Milan suggested: "As the old saying goes: You should be able to easily talk to the running partner." If you run at a speed that only allows you to reluctantly breathe, then it shows that running too fast. This will cause trouble for you in the second half of the run, McMullan said: "A good start can bring all the positive factors."
After 45 minutes
Start replenishment. During the run, at least every 45 minutes to add energy gel and moisture. "Early intake can prevent the energy stored in the body from being used up," said Nisevich Bede. "If you take in water and calories in time, you can better keep your body getting energy. Continue a good competitive state."
Last 15 minutes
Stick to the end. "When you run towards the finish, fatigue can disrupt your rhythm," McMillan said. You must increase the concentration of attention and output intensity to maintain pace. But you must keep the rhythm and even slightly increase the speed, which is very important to maximize the benefits. McMillan suggests using a word of mouth to increase mental power. For example, use "flying up" to avoid arm swings because of fatigue, or to use "easy" to reduce the mental pain caused by fatigue.
Cross the finish line
You must be exhausted when you cross the finish line. At this time, you will definitely want to lie down on the couch and take a good rest. However, do not do this. "You should add water immediately," Snow said. There are many ways to add water, such as direct drinking water, sports drinks, smoothies, or chocolate milk. Adding carbohydrates within 30 minutes of running can quickly help you repair the damaged immune system after heavy exercise. At the same time, protein intake is also a good choice, it can also allow your muscles to recover quickly.
How to get carbohydrate and protein sources? - Both beverages and solid ingredients contain carbohydrates and protein, and you can mix them to your own habits. "But it's important to remember that the total amount of carbohydrates, protein, or a mixture of the two you eat should be controlled between 30-40 kilocalories." Shey said, "The ratio of carbohydrate to protein should be Stay at 3-4:1."
1 hour after running
At this point, maybe you have regained strength, then continue to stay active. Do some exercises to avoid soreness and tightness after heavy exercise. You can do some stretching or walk your dog. The study found that people who used a sponge roller for muscle massage after high-intensity training recovered much faster than those who did not massage. Although the subject of the above study is not a long-distance runner, the same applies to long-distance running. The researchers suggest that the massage process should cover the entire lower body muscles, including calf, biceps femoris, quadriceps, gluteus maximus, and iliac crest. In addition, foot massage can be performed with a massage ball.